Would you like to know the best types of dips for chest development? Here is a list of 18 exercises for you to choose from.
You don’t need to use the bench every time you want to increase the size of your pecs. Sure, the bench press is perhaps the best exercise to develop your chest, but you need to vary your training so you don’t hit a plateau. And you can do that with dips.
Dips are versatile and you don’t need expensive equipment to perform them. In fact, in the video you will see below, you can perform these dip variations on parallel bars, using rings or even just some chairs.
The 18 best types of dips for chest development list was showcased by Surpassing Gravity.
Surpassing Gravity is a Spanish YouTube channel that focuses on delivering exercises utilising only your body weight (known as calisthenics) and the rings.
Source: Victor Freitas / UnsplashRelated: Top 10 Rules of Calisthenics
See the video below, or read further to know which are the best types of dips for chest development, how many sets and reps you should do and how much to rest.
Best Types of Dips For Chest Development
According to the video, you should stick to:
- 4 sets of 6 reps
- 5 sets of 5 reps
- Rest 3-5 minutes between sets
If you want to build more mass, do 4 sets of 10-12 reps and rest 30-90 seconds between each set.
It is also advisable to mix your dips exercises. For example, do 3 ring dips variations and 2 on parallel bars.
18 Best Types of Dips for Chest Development
- Inclined Dips 1 (parallel bars)
- Inclined Dips 2 (parallel bars)
- Wide Dips (parallel bars)
- L Dips (parallel bars)
- Forearms Dips (parallel bars)
- Single-bar Dips Overhand Grip (parallel bars)
- Single-Bar Dips Underhand Grip (parallel bars)
- Explosive Dips (parallel bars)
- Dips (parallel bars)
- One-handed Chair Dips
- Chair Dips
- Feet-elevated Dips
- Ring Dips (rings)
- Archer Dips (rings)
- RTO Dips (rings)
- Pseudo RTO Dips (rings)
- Bulgarian Dips (rings)
- Ring Dips in L (rings)
Read More: How to Build a Bigger Chest at Home in 30 Days
Image Sources
- CrossFit world community: Victor Freitas / Unsplash
- Kristin Holte to compete in Dubai CrossFit Championship: Photo courtesy of CrossFit Inc.