Everything You Need to Know About Dips

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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