What's up, guys?
Jeff Cavaliere, ATHLEANX.COM.
The Dip is by far one of the best chest-building exercises, but only if you do it right.
You see the Dip is probably one of the most mis-performed exercises out there.
And if you don't do the things I'm going to show you here in this video, you're not going
to get the best chest-building results from doing it.
So, the first thing you have to understand is when you're doing a Dip, all it is is basically
a suspended, inverted Bench Press, or some version of a Push Up, right.
You have to get yourself and your body angled forward so that you're almost in the again,
this suspended, inverted Bench Press position.
And from there the key is going to be how you actually execute the reps.
I'm going to show you what you don't want to do first of all.
When you are in this Dip position here, the one thing you don't want to do is A. Stay
too upright if you're trying to target your chest.
You want to lean forward a bit.
And then when you come down, you really want to try to let yourself stay very stable.
You want your lower body and your core to stay very, very stable so that you're just
going up and down
or really on this angle, up and down on one straight line.
So, you do that by tightening your core.
Secondly, at the bottom of the rep, you don't want to allow yourself to cave in.
What that looks like is basically the up version or the finished position of a shrug.
If you look like, at the bottom of your Dip, here, like you're shrugging, like that,
then you're doing it right, ok.
To maximize the chest, remember, just like in a Bench Press, you want those shoulders
pulled down and back.
By doing that, you're forcing the chest out, and you're letting the chest do all the work.
So, we use our shoulder blades as that stable platform
even though we're suspended in air so that we can push through and maximize our chest
effort.
So, it looks like this.
You're up here in the Dip, you lean forward, you come down, you're allowing your upper
arms to scrape against your lats to here.
And then when you come up, you're almost pushing yourself up and out.
Try to get your chest out away from you, ok.
So, again, here.
Down.
Up and out.
Down.
And up.
Ok.
Never collapsing down in here, allowing your body to collapse at the bottom.
In like this down and in.
That's what you should look like at the bottom of a Dip, k, not rounded in.
The second big mistake, and probably the thing I think that holds back people the most from
seeing the results they should from this exercise, don't be afraid to load up.
A lot of us think, oh, this is my finishing movement, I'll jump up on the Dip station
and bang out 15, 20, 25 reps.
That's not going to cut it if you want this to be a mass builder.
This exercise could go right to the front of your chest workout as a compound movement
and help you develop a bigger chest if you load it up properly.
So, for me, I'll take either a weighted vest here like this.
If you've got access to one, here.
Now I've got 40 pounds on me, or you've seen me do it before, I'll take a Kettle Bell here,
attach it with a dog leash, or I'll put a plate around the dog leash,
then hang it around my waist in here.
Now I've got an additional 50, 60, up to 90 pounds here.
And now we start doing the Dips again, the same way, ok.
So, the idea is, load it up Number 1.
Number 2, get that chest out, ok, out away from you.
Let your shoulder blades come back together, and then angle your body forward.
You do those 3 things, you'll get a lot more out of this exercise.
And as I said, you can throw it right to the front of those chest workouts and
use it as your compound exercise if you want to switch up from the Bench Press.
Guys, this is what we do here at ATHLEANX.
We try to put the science back in what we do.
It's not just about moving around in the gym.
That's exercise.
What we do is train.
Training is when you come to the gym or you work out at home, but you do it with a purpose.
If you're looking to start training and training like an athlete, then head to ATHLEANX.COM
and get our ATHLEANX Training System.
In the meantime, I'm going to unload that, and I'm going to get back to my workout.
I'll see you guys back here again real soon.
If you like this video, make sure you leave a thumb's up, whatever comments you want.
Remember, I'm bringing them.
I'll bring those videos to yo in the coming weeks.
I'll see you guys back here again soon.