Chest Dips (machine)

Directions:

Preperation/body position

1. Change resistance on machine to correct weight.
2. Position body in machine as stated on machine instructions.
3. Grip handles on the machine.
4. *Please read through specific instructions on machine.*

Excution/Movement

1. Keeping good posture, lean torso forward and flair arms out.
2. Press the levers down, extending your arms to peak contraction.
3. Slowly let the levers return so that the upper arms are parallel (or slightly higher) to the floor.
4. Repeat for desired repetitions.
5. *Please read through specific instructions on machine.*

Comments

The chest dip is a great exercise to stimulate the pectoralis major, and aiding muscles.

The chest dip machine is an avenue for those who can not perform the chest dip with their own bodyweight. The machine allows you to increase resistance until you reach a resistance that is close to that of your own bodyweight.

Leaning into the dip and flaring the arms out will place more stress onto the chest opposed to the triceps brachii.

Once you have gained enough strength on the machine, move onto the unassisted chest dips in a dipping station to further progress.

A benefit of the chest dip machine is that it is easy to perform drop sets on the machine. For those who want to perform a drop set, dropping to a weight below their own bodyweight, it can be performed on the machine easily by changing the resistance on the weight stack.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.