The 2 Week Diet

Guide to the Dip Exercise

The 2 Week Diet

Guide to the Dip Exercise



The 2 Week Diet

Most people think the bench press builds the best pecs. Well, most people are wrong. The dip is the best chest exercise. And it can be a great triceps exercise as well, if you do it right.

Chest Dip Guidelines

• Torso forward
• Legs forward
• Medium to wide hand width
• “Gunslinger” elbows position
• Contract the abs to maintain form
• Don’t lock out the elbows at the top position
• Shoulder drops slightly below the elbow in bottom position
• Head neutral: Don’t look up or down.
• To build the chest, do full-range dips with an additional load of 50% bodyweight for 6-8 reps.

Triceps Dip Guidelines

• Torso more upright
• Legs back
• Narrower hand width
• Elbows closer to the body
• Squeeze the glutes to maintain form
• Lock out elbows in top position
• Shoulder drops slightly below the elbow at bottom
• Head neutral: Don’t look up or down.

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