Dips

This variation of dips should not be confused with the version that works the triceps, as the main goal here is to work the chest (and not so much the arms). If you have some parallel bars that you can use for this exercise that is great but if not, you can make do with a couple of sturdy chairs. Place the chairs a few feet apart and support yourself on the backs of the chairs. You can put some dumbbells or other heavy objects on the seats to prevent sliding. Keep your knees bent and your legs raised off of the ground. Bend at the elbows to lower yourself down.


Lower yourself until your arms are about parallel with the floor. If this is hard on your shoulder joints, lower yourself only as far as your flexibility allows. Then, extend your arms to raise your body back up again.

Tips

* When you angle your chest forward as you lower yourself down, you will focus most of the effort of the movement onto the lower part of your pectoralis major. On the other hand, by holding your chest at a more vertical position, you will feel more of the effort in your triceps.
* As previously mentioned, be careful not to lower yourself too far down and put unnecessary stress on your shoulders. People with a history of shoulder problems may find this exercise painful to perform, especially when focusing on angling the chest forward. Executing the movement slowly and in a controlled manner can actually lead to improvements in a person's shoulder flexibility over time, however.
* To make the exercise more difficult, try wearing a weight belt or holding a dumbbell between your feet as you complete your reps.


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