EISENHART.BIZ | Bodybuildingforum

Zitat

Chest dips are one of my favourite, if not THE favourite exercise for adding muscle to the pecs. The only downside to it is properly loading it, and that it can aggravate some people's shoulders.

My solution to improve the exercise are the following:

- Avoid going too deep, which will only put more stress on the shoulders and not add much pec stimulation. You shouldn't have to go much lower than about 90 degrees elbow angle.

- You don't need to lock out on top, that is mainly triceps, so by stopping short of lockout you will maintain tension on the pectorals.

- Lean forward by pulling your knees up to your chest and looking down.

- With a regular dip-belt hanging extra weights from your hips, this can be difficult as the weights will pull you the other way. This will reduce pec stimulation and add stress to triceps and shoulders.

- Some of you might have seen the way Branch Warren does dips in his training video or on YouTube, by hanging chains around his neck. Not only does it look hardcore and badass, brah - but it will shift the center of gravity forward and increase overall pec stimulation (and lessen tricep / shoulder involvement). I don't think the stronger guys would like hauling 50+lbs of chain to their gym, much less suspend it around their necks, so I came up with the following solution:

Go to a sports outlet selling climbing gear (or find on on the net), and get an adjustable chest harness:



Attach weights with 3-4 feet of chain and two heavy duty carabiners.

You can comfortably add 100+lbs of weights with this harness, and dips will become a completely different exercise by shifting the center of gravity and allowing more forward lean. I'd suggest not going below 6-8 reps for safety reasons, however - and work up to heavier loads slowly.