Really, the only thing to remember about dips is that you need to go all the way down to see the full benefit of the exercise. If you’re getting sets of 10 and 15 without straining too hard then you probably need to add some more resistance. Do this by either attaching a plate to your belt with a cord of some sort or by simply cradling a dumbbell between your legs.
Personal trainer NYC To increase the role the pecs play in this movement, point your elbows outward. Keeping them tucked in and pointed back forces your triceps to bear the brunt of the load; not necessarily bad, but you need to decide whether you’re doing it for your chest or your triceps.
Personal trainers NYC This exercise works particularly outer pecs, strong emphasis on triceps. Don’t become so fixated on reps that you try and whip them out super-fast by dropping down quickly and bouncing back up to the top. Keep the motion slow, especially on the negative portion of the rep.
Personal training NYC Now standing in the center of a cable rack. Make sure both attachments are connected to the upper cable pulleys. Always keep one leg in front of the other. Now keep your arms slightly bent, this helps contracts the chest muscles, when you bring the cables to the middle of your chest. Never cross your hands as this decreases emphasis on the chest. Once you have done this slowly take them back to the starting position, and repeat.
Ads by Google
Bend your elbows slightly and lean forward at about a 60 degree angle. Pull your hands across your body so that they meet in front of you. For an even greater squeeze, cross one hand under the other and alternate which hand goes on top each rep.
This exercise works particularly inner pecs. There are so many variations on this movement. It would be impossible for me to describe all of them. If you have already built massive pectorals and you’re concentrating on developing the striations, then by all means experiment with this movement.
Bent Arm Dumbbell Pullovers
Lie on your back on a flat bench, feet flat on the floor either side, and your head at the end. Grasp a dumbbell with both hands. With elbows slightly bent and kept in, lift the dumbbell up over your head in a semi-circle and slowly lower towards floor as far as comfortable. Keeping your head down, back flat and elbows in, lift dumbbell back over your head in the same semi-circular path.
Bent arm dumbbell pullovers is a great exercise to mix things up.
Mistakes to Avoid When Pumping Your Pecs
Always remember that safety is more important than lifting heavy weights. In addition to lifting the proper amount of weight, take the following precautions when working your chest:
Don’t lock your elbows. In other words, don’t straighten your arms to the point that your elbows snap. This puts too much pressure on the elbows and can lead to tendonitis or inflammation of the elbow joint itself. When you straighten your arms, keep your elbows slightly relaxed.
Don’t arch your back. In an effort to hoist more poundage, some people arch their backs so severely that there’s enough room between their back and the bench for a Range Rover to drive through. Sooner or later, this position causes a back injury. Plus, you’re doing nothing to strengthen your chest muscles. Instead, you’re over-straining your lower back.
Don’t stretch too far. When you lie on your back and perform the Bench Press, you may be tempted to lower the bar all the way to your chest. Similarly, when you perform a Push-up, you may want to lower your body all the way to the floor. Don’t. Instead, follow the instructions we provide for these and similar chest exercises.