Essential Tips for Developing Pectoral Muscles with Bench Press and Dips

Developing pectoral muscles is the goal of every bodybuilder. The bench press is obviously a fundamental exercise, but dips are just as essential. Unlike the bench press, this is a bodyweight exercise, so you obviously need a minimum of strength to achieve it. If this isn't the case, there are accessories that allow you to unload (elastic, or a guided machine on which you place your knees and determine the load to be unloaded or begin with chair). So no excuses!

All that's left is to look in a little more detail at the important points concerning this exercise.

Here are the main ones lignes.

-> Main muscles: Pectoralis major and minor, deltoid (anterior fascicles) and triceps.

-> Posture: Leaning on parallel bars, shoulder blades together, shoulders low and abdominal muscles contracted without arching.

-> Execution: Take an inhalation and flex the arms to bring the chest down, then push the bars back up as you exhale.

-> Tips:

• Tilting the torso forward helps recruit the chest better and reduces triceps intervention.
• If you only manage to perform a few repetitions, initially focus on controlling the descent (for around 6s).
• You can also use elastics or specialized machines to relieve weight.

Thank you for reading.