Workout Finisher: Get Thick With Dips

If you're looking for a single exercise to see gains across your chest, shoulder and triceps, dips are your go-to answer.

Next time you're wrapping up your routine, head over to the bars and give this quick routine structure a run through.

We recommend you perform this "finisher" after this 15-Minute Chest Workout >>>

Routine Goal:

Focus on additional growth in the chest, shoulder and triceps after completing your regular routine.

Routine Structure:

> 15 regular dips on bars

Rest for 10 seconds

> 15 bench dips

Rest for 10 seconds

> 10 regular dips on bars

Rest for 10 seconds

> 10 bench dips

Rest for 10 seconds

> 5 regular dips on bars

Rest for 10 seconds.

> 5 bench dips.

Rest for 10 seconds.

>> Repeat this pattern 1-3 times.

 

Routine Notes:

- Use an assisted dip machine if exercise is too difficult to perform.

- If the standard dip is to easy, feel free to use a belt to weight load with plates

- For for focus on the chest and shoulders lean forward on the dip bars, for more focus on the triceps, keep yourself more in an upright position.

 

Finish off your workout strong and bulk up your chest, shoulders and triceps with this basic bodyweight move.
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Fitness Test - How Fit Are You?
Celebrity trainer Jay Cardiello puts you to the test with dips, jump squats and toe to the bar moves.
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