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Best Back Exercise You're Not Doing

How To: Chest OR Triceps Dip

3 Golden Rules

Posted by Scott_Herman - November 6th, 2018

We’re back with the golden rules series! If you don’t already know, I have hundreds of HOW TO videos on proper form for pretty much any exercise you can think of and I will link to that entire playlist HERE. As for today, we’re going to talk about the 3 GOLDEN RULES for DIPS!

Golden Rule #1 - Understand The Difference Between Chest & Triceps Dips

This is golden rule number 1 because this is where most people end up doing the wrong dip.We’re told dips are for chest AND triceps by other trainers, but not that in order to place more emphasis on the chest or triceps the form needs to change. When trying to target your chest all you need to do is lean forward as you descend. This takes a bit more control to do properly, but once you get the hang of it, it will be a great addition to your chest training.

Chest Dip

As for placing more emphasis on the triceps, that just comes down to the standard dip form which includes CHEST UP and full range of motion. Just remember that it all comes down to CONTROL with dips, especially in the negative.

Triceps Dip

Golden Rule #2 - Perform The Correct Warm-Ups!

This exact rule is usually the reason why most people can’t do full range of motion. If your shoulders are tight, they will hurt. Period. So to help increase your shoulder mobility, shoulder breakers and band pull aparts will soon become your new best friends. Just complete 2 sets of 10 – 15 reps per exercise to get the blood flowing. Also, performing face pulls in-between your sets of dips can also help with your overall shoulder mobility and often times even increase your strength during your dips!

Shoulder Breakers

Band Pull Aparts

Golden Rule #3 - Recruit The Serratus Anterior

This is probably something you’ve never tried before. The serratus anterior is a muscle group in the front and sides of your body that attaches to your ribs and also in your shoulder blades. Believe it or not, you can recruit your serratus muscles by performing a DIP PLUS. This simply means that you’re going to push THROUGH the shoulder blades once you’re at the top of each repetition. In fact, if you are worried about preventing winged scapula or rounded shoulders, training your serratus is EXTREMELY important.


If you want to add the triceps dip to your training program, check out my CHEAT & RECOVER routine! Not only does it include dips, but my program will teach you how to overload properly for more triceps growth and to lift heavier weights!

Related Videos:

How To: Barbell Squat | 3 GOLDEN RULES! (MADE BETTER!)


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Chest & Triceps Workout!

I wanted to give you all a bit of a different workout today, because I don’t want you all to think that when you go to the gym you...