If you’re someone who struggles with building upper body strength or wants to improve their chest muscles, you may have come across the infamous wide grip chest dip. While this exercise is a fantastic way to target and isolate chest muscles, it can often be intimidating and difficult to perform correctly. Many beginners may struggle to complete even a single repetition due to the challenges of this exercise. Don’t worry; you’re not alone. Thankfully, with the information and tips outlined in this post, you’ll be well on your way to mastering the wide grip chest dip.
Wide Grip Chest Dip Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid, Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major, Clavicular, Pectoralis Minor, Rhomboids, Teres Major, and Triceps Brachii
- Equipment: Dip Stand
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Wide Grip Chest Dip Instructions
- Mount a dip bar with a wide, oblique grip (bar diagonal under palm), your arms straight with shoulders above your hands.
- Bend your knees and hips slightly and lean forward to put your chest between your hands.
- Lower your body by bending your arms, allowing your elbows to flare out to the sides.
- When a slight stretch is felt in your chest or shoulders, push your body up until your arms are straight.
- Do your Wide Grip Chest Dip for a complete set.
Video Tutorial
Wide Grip Chest Dip Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Latissimus Dorsi
- Levator Scapulae
- Pectoralis Major – Clavicular
- Pectoralis Minor
- Rhomboids
- Teres Major
- Triceps Brachii
Dynamic Stabilizers
- None
Stabilizers
- Erector Spinae
- Gluteus Medius
- Gluteus Minimus
- Levator Scapulae
- Obliques
- Quadratus Lumborum
- Tibialis Anterior
- Trapezius – Middle
- Trapezius – Upper
Antagonist Stabilizers
- None
Benefits of Wide Grip Chest Dip
The wide grip chest dip is an excellent exercise to include in a strength training or fitness routine to target the pectoralis major – sternal. This exercise involves gripping the parallel bars wider than shoulder width and dipping down until the upper arms are parallel with the ground. By doing so, it can help to strengthen and tone the chest muscles, as well as improve overall stability and coordination. Additionally, this exercise can help to increase muscular endurance and improve posture. Performing this exercise regularly will provide a great workout for the pectoralis major – sternal, helping to build strength and improve overall muscle definition.
Tips for Performing Wide Grip Chest Dip
If you’re seeking to take the wide grip chest dip to the next level, then you’re at the right place. These tips can allow you to benefit fully from this first-class exercise and make the best of its results. You’ll have the ability to develop your chest muscles, and minimize your chance of injury. So let’s get begin and look at what these tips can accomplish for you.
- Keep your elbows close to your body while performing the dip. This will help ensure that you are targeting your chest muscles and not straining your shoulders.
- Make sure to lower yourself until your upper arms are parallel with the ground. This will maximize the intensity of the exercise and help you get a deeper chest stretch.
- Maintain a steady, controlled pace throughout the exercise. This will help you focus on proper form and ensure that you get the most out of each rep.
Benefits and Tips Video
Frequent Mistakes To Avoid
Avoiding common errors can mean the distinction between a productive training session and an injury when executing wide grip chest dip. Additionally, getting optimal results from this exercise requires proper form, and making sure you don’t perform typical mistakes can allow you to perform the exercise correctly and obtain optimal results. However, take it easy, it’s not as challenging as it might seem. By knowing the mistakes to avoid and taking the appropriate actions, you can execute the activity securely and effectively. So let’s get started on avoiding those common mistakes and making this exercise a standard part of your strength training.
- Not controlling the movement: People often rush through the exercise and don’t control their movements. This can lead to injury and make it difficult to properly engage the right muscles.
- Poor form: Performing the exercise with poor form can lead to an ineffective workout, as well as put unnecessary strain on the joints.
- Too much weight: If you don’t have the strength yet to lift your body weight, find a box or bench to put a foot on to reduce some weight. Using too much weight can cause strain on the joints, as well as limit range of motion, which decreases the effectiveness of the exercise.
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Variations and Complementary Exercises
The exercise Wide Grip Chest Dip is a great way to build strength and size in the chest muscles. To really maximize the effectiveness of this exercise, it can be beneficial to add in variations, complementary, or alternative exercises. These exercises work similar muscles as the exercise Wide Grip Chest Dip, allowing you to target those muscles from different angles and intensities. Below is a list of variations, complementary, or alternative exercises that can be used to supplement the Wide Grip Chest Dip.
Chest Dip
Chest Dip is an exercise that focuses on the chest muscles, which is a great complement to Wide Grip Chest Dip. Both exercises involve pushing your body up and down from an overhead bar, but Chest Dip requires you to focus more on your chest muscles while Wide Grip Chest Dip works more on your triceps. Chest Dip also allows you to place your hands closer together, which targets the chest more and gives you more control over your range of motion. It’s an ideal alternative for those who want to target their chest muscles without overworking their triceps.
Assisted Wide Grip Chest Dip
Assisted Wide Grip Chest Dip is a great complementary exercise for the Wide Grip Chest Dip. It is an alternative exercise that allows you to focus on the same muscle groups as the traditional Wide Grip Chest Dip but with less weight. The exercise involves using a machine or a partner to help you keep your body in the proper position as you dip down and back up. This allows you to focus more on the muscles and not so much on the strain of heavy weight. It is great for beginners who are looking to build muscle without straining too hard.
Weighted Tricep Dips
Weighted Tricep Dips are an excellent complementary or alternative exercise for the Wide Grip Chest Dip. They work the same muscle groups but target the triceps more directly. To perform this exercise, you begin in a seated position on a bench with your hands on either side of your body, gripping the bench. You then lift yourself up, keeping your elbows close to your body, until your arms are straight. As you lower yourself back down, you should feel the triceps being worked. By adding weight to this exercise, such as using a plate or dumbbells, you can increase the intensity and challenge your muscles even further.
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Smith Machine Decline Bench Press
The Smith Machine Decline Bench Press is a great alternative or complementary exercise to the Wide Grip Chest Dip. The Smith Machine Decline Bench Press allows you to perform a decline chest press at a much lower angle, allowing for greater range of motion and improved chest activation. By performing the Smith Machine Decline Bench Press, you can hit the chest muscles from a different angle than the Wide Grip Chest Dip, allowing for increased muscle growth. Additionally, the Smith Machine Decline Bench Press is an excellent exercise for those who may not be able to perform the Wide Grip Chest Dip due to shoulder or elbow injuries.
Smith Machine Bench Press
The Smith Machine Bench Press is a great exercise to complement Wide Grip Chest Dips. It is similar in that it works the chest and triceps muscles, but with different techniques. The Smith Machine requires a more upright torso position and utilizes a barbell, which adds stability and allows for heavier weight to be used. This exercise also has the added benefit of allowing you to adjust the height of the barbell, making it a great alternative for those who have difficulty doing Wide Grip Chest Dips.
Pec Deck (Machine)
The Pec Deck Machine is a great alternative or complementary exercise to the Wide Grip Chest Dip. It is a great way to target the chest muscles and build strength in the pectoral muscles. This machine works by having two arm pads that you push together in a forward and backward motion. The range of motion is adjustable, allowing you to get a great workout with this exercise. As a result, it can be used to complement the Wide Grip Chest Dip, as it hits the same muscles with a different motion and intensity.
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Opposing Complementary Exercises
In addition to the Wide Grip Chest Dip, here are some other exercises that can help you build a stronger chest. By incorporating these exercises into your workout, you will be able to target the opposing muscles and create balance in your upper body.
Dumbbell One Arm Row
The Dumbbell One Arm Row is a great exercise to complement the Wide Grip Chest Dip. This exercise works the opposing muscle groups of the chest and back, as it focuses on strengthening the lats, rhomboids, and rear deltoids. This movement also helps to build up stability in the shoulder, core, and lower back. It is a great way to increase upper body strength and improve posture. When performed with the Wide Grip Chest Dip, these two exercises form a complete upper body workout that will help you reach your fitness goals.
Dumbbell Supported One Arm Row
The Dumbbell Supported One Arm Row is a great complement to the Wide Grip Chest Dip. This exercise targets the opposite muscles of the chest dip, working the back, biceps, and core muscles. The one arm row also helps to develop better posture and balance, which is important for any athlete. This exercise also helps to strengthen the stabilizing muscles and can help to reduce the risk of injury. By pairing the Wide Grip Chest Dip with the Dumbbell Supported One Arm Row, athletes can target multiple muscle groups and improve their overall strength and athleticism.
Inverted Row Underhand Grip
The Inverted Row Underhand Grip is a complementary exercise to the Wide Grip Chest Dip as it works the opposing muscle group. The Inverted Row Underhand Grip is an upper body exercise that targets the back muscles, specifically the lats, traps, and rhomboids. It can be performed with a barbell or suspension trainer, and requires the person to pull their body up to the bar while keeping their torso in a straight line. This exercise helps build strength in the back and also strengthens the grip and forearms. When combined with the Wide Grip Chest Dip, these two exercises create a balanced workout that works both the pushing and pulling muscles of the upper body.
Get Ripped with Wide Grip Chest Dips
Get ready to pump up your pecs with wide grip chest dips! This exercise is a classic move that can help you build upper body strength and definition. By positioning your hands out wider than shoulder width, you’ll engage more of your chest muscles and less of your triceps or shoulders. But don’t be fooled, this move is challenging and requires proper form to prevent injury. Always warm up before attempting this exercise and start with lower reps and sets before increasing intensity. With consistent practice and attention to form, you’ll be on your way to getting ripped with wide grip chest dips.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Bodyweight Exercises
