How to do dips for chest?

To target the chest during dips, you should follow these key pointers from the Mind Pump Podcast hosts:

1. Body Position: Lean your chest forward and flare your elbows out. This positioning shifts the emphasis from the triceps to the chest muscles 1 2.

2. Elbow Movement: Focus on the action of the chest, which involves bringing the humerus (the upper arm) towards the midline of the body. This effect is similar to performing a decline bench press 1.

3. Depth and Control: Go deep to get a good stretch in your chest muscles and ensure you maintain full control throughout the movement to avoid injuries. Avoid dropping too low if you lose control or stability 1 3.

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     1

     Mastering Dips

     00:56:30
     
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     2

     Dips Mechanics Explained

     01:04:50
     
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     3

     Dips Demystified

     00:04:34
     

4. Loading Dips: You can safely load dips with weights to enhance the exercise's effectiveness. Use a weight belt for additional resistance, allowing you to progress in strength and muscle mass 1.

Sal Di Stefano and his co-hosts emphasize that proper form is crucial for maximizing chest activation and preventing injury during dips 1 2 3.