Of course, dips aren’t going to kill you. If you would like to build the strength of your upper-body muscles, you should consider dips as one of the best workout practice. Plyometric dips: If someone asked me to name a bodyweight upper body exercise that works your chest the first one to come to mind would probably be push-ups. Rachel Straub, MS, CSCS, is an exercise physiologist, nutritionist, biomechanist, certified strength, and conditioning specialist, and Read Full Bio. Here, a certified trainer shares proper form and benefits of a triceps dip. Below are the main benefits of dips that will surprise you! Chalk Up the Benefits. Thus, as you improve your dip performance you’re inadvertently improving your bench press performance as well. These muscles have myriad benefits when it comes to building a stronger and more defined body, not to mention this is where a lot of your power originates from. Regular dips are an advanced exercise; chair dips are an easier, but still challenging, alternative. While they may not be for everyone, it’s definitely worth giving them a try! However, if you’ve ever tried to do a bodyweight exercise with the correct form you may find that it’s more challenging than you anticipated. Most beginners stay away from dips simply because they say they can not do them – usually, novices simply do not have enough strength to be able to push their body weight up. Below are three (3) benefits of the dip that strength, power, and fitness athletes can benefit from. If you’re looking for a way to target your chest and triceps without putting undue stress on your wrists, or loading up a lot of weight that you may need a spotter for, then dips may be just what you’ve been searching for. After ACE released the findings of its best triceps exercises study, several readers questioned whether dips—one of the study’s top three most effective triceps exercises—are a safe option for their clients. How to do Dips On The Floor with proper form and technique. This is the best grip for targeting your triceps. Any complex or compound exercise is beneficial in that it promotes the development of multiple muscle groups at the same time. We do NOT intend for the information presented through our articles to replace the medical relationship with a qualified physician, nor does it represent specialized advice. Sit on the floor between the bars, holding onto each with palms facing in. The Amazing Benefits of Dips. The purpose of chair dips exercise is to strengthen the upper body and increase the flexibility of the body. The angle of your chest during a dip does a few things to benefit you as far as building your chest is concerned. Dips may be more effective at building your chest and triceps than the bench press. Dips are a compound exercise that incorporates the muscle groups of the chest, triceps and shoulders as the primary movers and well as an emphasis on core strength, forearms and grip strength. Advantages of Chest Dips Exercises. I do feel that push ups require more core strength, but other than that, dips rule. The dip is essentially a pushing exercise that can not only work your chest, but your triceps and delts as well. Build Upper Body Mass. No medical claims are implied in this content, and the information herein is not intended be used for self-diagnosis or self-treatment of any condition. However, it won’t target your chest the way that a dip will. The following table lists information about dips and the muscles that you use when performing dips. Most make the mistake of going far too deep on dips, which actually takes stress off the working muscles. 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