The dip is without doubt one of the most underrated, high-reward higher physique workout routines you are able to do for critical muscle development and in response to Mike Mentzer, it could be the one finest train for constructing the chest, shoulders, and triceps.
Dips are a strong compound motion that can help you overload the pecs, delts, and triceps utilizing nothing however your body weight or added weight when you’re robust sufficient. That’s why dips have lengthy been a staple for jacked gymnasts, old-school bodybuilders, and anybody trying to construct an enormous chest, massive shoulders, and massive arms with out relying solely on barbells and dumbbells.
But right here’s the catch:
It’s not simply what train you do, it’s the way you do it.
Most lifters carry out dips as a triceps-dominant motion with out realizing {that a} easy adjustment can flip them into the most effective chest-building workout routines on the market. By leaning ahead, preserving the shoulders un-shrugged, and controlling your vary of movement, you shift extra load onto the chest and shoulders whereas preserving the joints secure.
Dips will be completed:
– With body weight for muscle growth
– Weighted for progressive overload and energy
– Assisted with bands in the event you’re nonetheless increase the energy
That means anybody can use dips to construct muscle.
However, dips may also turn into shoulder wreckers in the event you ignore one important kind rule: Keep the shoulders un-shrugged all the time This cue protects the shoulder joint, forestall the humeral head from drifting ahead, and lets you prepare the chest, delts, and triceps exhausting with out ache.
Dial in your kind, respect the mechanics, and dips can turn into one of the efficient instruments for:
– Muscle development
– Muscle growth
– Building an enormous chest
– Building massive shoulders and delts
– Building robust, thick triceps
– Creating that highly effective, athletic upper-body look
Lock within the method, load it intelligently, and also you may simply begin agreeing with Mike Mentzer your self.
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Jeff Cavaliere MSPT, CSCS served as each the pinnacle bodily therapist and assistant energy coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is an authorized Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
