Can You Build A Big Chest By Only Doing Dips? 10 Vital Things To Consider

L J Kudos
Can you build a big chest by only doing dips?

Can You Build A Big Chest By Only Doing Dips? 10 Vital Things To Consider

You may have recently decided that you ONLY want to do dips to build your chest.

Dips are a great exercise for the chest, but should they be done in conjunction with other exercises that target the chest, such as the bench press, or can you build your chest solely with dips?

Can you build a big chest by only doing dips?

It is possible to build a big chest by only doing dips, but it may not be the most effective method. Dips are a great exercise for the chest, but they should be done in conjunction with other exercises that target the chest, such as the bench press. As there are three sections to the pec muscle, it is important to work all three sections in order to build a well-rounded chest. Therefore, doing dips alone may not be the best way to achieve this goal. However, if you are looking to specifically target the lower pecs, then doing dips may be a good option for you…by including other exercises in your routine, you will be able to better target all of the muscles in the chest and build a bigger, more muscular chest.

What muscles do dips work?

Dips work the pectoralis major, which is the large muscle in the chest, in particular the lower part of this muscle. Dips also work the triceps, which are the muscles on the back of the upper arm.

The pectoralis major is made up of three sections: the clavicular head (upper chest), the sternal head (middle chest), and the abdominal head (lower chest). When you do dips, you are mainly targeting the lower part of the pec muscle, which is the abdominal head.

To hit all three heads of the pec muscle, you need to do a variety of exercises that work each head. For example, bench press variations work all three heads of the pec muscle, while dips primarily target the lower chest.

Why only do dips?

If you are ONLY doing dips to try to build your chest, you may not be seeing the results you want because you are not working all three heads of the pec muscle.

Additionally, by only doing dips, you are not giving your chest muscles the opportunity to recover and grow in between workouts.

To build a bigger, stronger chest, it is important to do a variety of exercises that target all three heads of the pec muscle and to give your muscles time to recover in between workouts.

Some people suggest you can get away with only doing dips to build your chest, for some this might be the case, but generally, it is not the best or most effective way to build a big chest.

If you want to specifically target your lower pecs with dips, then by all means do so, but be sure to also include other exercises in your routine that work the upper and middle pecs as well.

This will help you build a more balanced and muscular chest.

Leaning forward

Leaning forward increases the stretch of the muscle and allows you to go a little lower, which will hit more of the interior fibres.

To do this, lean forward at the hips and keep your back straight. You can also place your hands closer together to increase the stretch on the chest muscles.

Doing dips in this way will target the lower part of the pec muscle more effectively.

Whereas if you are positioned more upright you are going to be working the triceps more and the pecs less.

So if you want to focus more on the chest, then lean forward when doing dips. Just be sure not to go too low, as this can put unnecessary stress on the shoulder joint.

Can you build a big chest by only doing dips?

Muscle imbalances?

One thing to bear in mind if you are only doing dips is that you could end up with muscle imbalances.

This is because you are only working the lower part of the pec muscle, which could lead to an imbalance between the upper and lower pecs.

To avoid this, be sure to include other exercises that work the upper and middle pecs in your routine. This will help to keep the muscles balanced and prevent any imbalances from developing.

Additionally, make sure to stretch the chest muscles regularly, as this will help to prevent any imbalances from developing.

Related: How Fast Should My Bench Press Be Increasing As A Beginner? All The Answers For Rapid Progress

Will only doing dips put extra stress on joints?

If you have any pre-existing injuries or joint problems, then doing dips may not be the best exercise for you.

This is because dips do place extra stress on the shoulder and elbow joints. They can even put stress on wrists if they are not positioned correctly.

If you have any concerns, it is always best to speak to a doctor or physiotherapist before starting any new exercise routine.

If you don’t have any existing issues, dips shouldn’t cause any problems, but be sure to listen to your body and stop if you start to feel any pain.

Although you can achieve a large chest by only performing dips, it is usually not the best way to go about it.

Dips are an excellent chest exercise, but they should be combined with other chest-targeting exercises such as the bench press for better results if you can.

How many sets and reps should I do?

The number of sets and reps you do will depend on your goals and fitness level.

If you are looking to build muscle, then you should do 3-5 sets of 8-12 reps.

If you are looking to build strength, then you should do 5-8 sets of 1-5 reps.

And if you are looking to improve your endurance, then you should do 2-3 sets of 12-20 reps.

If you find can do dips relatively easily it might be the right time to add weights to your routine to help push yourself and continue seeing results.

You could do this by using a dip belt and adding weight plates to it.

Start with a light weight and gradually increase the amount of weight as you get stronger.

Of course, you can also mix and match these goals, but be sure to focus on one goal at a time in order to see the best results.

Can you build a big chest by only doing dips?

Potential fatigue only doing dips?

If you are only doing dips to target your chest, then you may find that you start to feel fatigue quicker than if you were doing a full-body routine.

This is because the chest is a large muscle group and can quickly become fatigued when being worked hard.

To avoid this, be sure to take breaks when needed and to keep the intensity of your workouts relatively low.

You could also try doing a split routine, where you focus on your chest one day and then do another workout the next day that targets a different muscle group.

This will help to prevent fatigue and allow your muscles to recover properly between workouts.

Related: Why is my bench press so inconsistent?

Injuries or range of motion problems?

Only doing dips may put extra stress on your joints and could lead to injuries or range of motion problems if you are not careful.

To avoid this, be sure to use proper form and to stop if you start to feel any pain.

A common issue is when people lower themselves too far down, which can put extra stress on the shoulder joints.

To avoid this, be sure to lower yourself down only as far as you can while still maintaining good form.

A good rule of thumb is to lower yourself down so far that your elbow is at a 90º angle.

If you find you have shoulder pain when doing dips, it may be due to impingement syndrome.

This is caused by the shoulder joint being compressed, which can happen when the arms are brought down too low.

If you experience shoulder pain when doing dips, try not to go so low and focus on maintaining good form. It is also important to warm up properly before doing dips to help avoid injury.

If you have any other injuries or range of motion problems, then it is important to consult with a doctor or physiotherapist before starting any new exercise routine.

They can advise you on the best exercises for your specific situation and how to modify them if necessary.

Can you build a big chest by only doing dips?

Final thoughts…

Dips are a great exercise for building the chest, but they should not be the only exercise you do.

If you arent is able to do other exercises to build your chest, then dips will do as good a job as possible, but you may start to feel fatigue quicker.

To avoid this, try to mix up your routine and focus on other muscle groups as well. Also, be sure to use proper form to avoid injuries.

If you are able, be sure to include other exercises that work all three heads of the pec muscle in your routine and give your muscles time to recover in between workouts.

This will help you build a more balanced and muscular chest. If you find yourself getting tired quickly or experiencing pain, then be sure to take a break or modify the exercise as needed.

And finally, always consult with a doctor or physiotherapist before starting any new exercise routine, especially if you have any injuries or range of motion problems.

They can advise you on the best exercises for your specific situation and how to modify them if necessary.

Have you decided to only do dips to work your chest, how did you get on? Let me know in the comments below.

If you enjoy sport and use CBD to help with your recovery in between gruelling workouts, then you are in the right place. Here at Sport CBDs, we train hard and recover the best way possible…

We have regular workouts (check out the YouTube channel), CBD news and CBD products to help you gain that edge! 

If you wanted to check out the reputable CBD we have on offer here at the site, then please head to the Sport CBDs Store (CLICK HERE). We also do fitness clothing and yoga accessories too. 

Until next time, all the best…

Beginners Upper Body Kettlebell Workout

Lee

Founder – Sport CBDs

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