Elite Physique The New Science of Building a Better Body

Dip
The dip is often thought of as a triceps exercise since it targets that muscle group
with a heavy load. But it’s also an effective way to build your chest. The shoulder angle
places an emphasis on the sternal portion of the pectorals, which increases the size
of the lower half of the chest.
HOW TO DO IT
1. Grip the handles with your hands shoulder-width apart, or slightly wider, palms
facing each other. Your arms are fully extended and your traps are as far from
your ears as possible (see figure a).
2. Bend your elbows and lower your body through tension in your triceps as your
trunk shifts forward. Slowly lower as far as your mobility and strength allow (see
figure b).
3. Press up until your elbows are fully locked and repeat.
HORIZONTAL PUSH
a
b
ADVANTAGE
The dip simultaneously increases the size and strength of the triceps and chest.
COACHING CUE
To increase the load, add weight to a chin/dip belt or hold a dumbbell vertically between
your feet.
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