You are here: Home > Exercise > One Of The Most Powerful Chest Exercises For Men

One Of The Most Powerful Chest Exercises For Men

by Garry Davidson

One Of The Most Powerful Chest Exercises For Men

The best chest exercises for MEN focus on growing chest muscle as quickly and efficiently as possible and at the same time, widening the chest to give you that unstoppable masculine look.

When it comes to burning chest fat and losing man boobs, while at the same time, growing muscle and sculpting an unstoppable masculine chest, this one exercise is perhaps the best I’ve ever known. It’s far better than bench presses, pushups, cable crossovers, dumbbell flys and the like.

I was first convinced about using this exercise when I learned about a guy called Vince Gironda. Now let me tell you a little about Vince. Vince was a bodybuilding legend who was known as the ‘Iron Guru’, and known for getting his clients big and ripped in record time.

For 50 years, he trained more champion physique competitors than anyone in the business. He trained some of the most famous bodybuilders, as well as some of the world’s best actors and actresses. He was also known to get great results with regular joes like you and me.

Vince was the “go-to” guy for absolutely anyone who wanted to get into shape. Now you could argue that there were and are plenty of other guys around who know a lot about training, but Vince was different.

Back in the day, Vince came up with a lot of weird and controversial ideas about exercise and nutrition, a lot of people thought he was crazy and avoided taking his advice, or even going to his gym. But what we’re finding now, is that new scientific research is showing us that Vince was right all along!

One of Vince’s most controversial ideas was that the bench press is a poor exercise for the chest. In fact, he threw out all the benches in his gym and replaced them with dipping stations. Vince believed that when it comes to developing the chest, the chest dip is a far superior exercise to the bench press, and guess what? Electromyogram (EMG) studies today, reveal that he was right!

Chest Dips

If you could do just one chest exercise to carve out a set of pecs that you see on the statue of a Greek god, the Hulk or a mythological beast, it would be chest dips. Not the bench press, not pushups, and certainly not dumbbell flys.

Chest dips work the entire upper body, and really give you that hormonal boost you need to grow muscle, tone your chest and lose those man boobs. They work your arms, your shoulders, your chest and your upper back.

Chest Exercises For Men

Chest dips are a powerful exercise for building a muscular chest. They also work your entire upper body including your back, arms and shoulders.

When it comes to both performance and sculpting your body through muscle-growth and hormonal stimulation, bodyweight exercises always come on top. This is largely because unlike weight-training, which tends to isolate one particular body-part, bodyweight exercises require you to stabilize your entire body as it moves through space.

When you use your core stabilizers and other muscles throughout your body, not only do you get a bigger hormonal boost from the workout, you also lose more fat, gain a more even distribution of muscle throughout the body, which means better posture, less injuries and a better more attractive appearance.

Since most guys rely almost completely on the bench press for building chest muscle, let’s discuss…

Why Dips Are FAR Better Than The Bench Press For Building A Hurculean Chest

Disadvantages Of The Bench Press

1. A Poor Exercise For The Chest

Now don’t get me wrong, many bodybuilders DO use the bench press to build some huge muscles. But did you ever stop to think how many people fail with the bench press? Almost every guy that goes to the gym spends time on the bench press – but how many of these guys end up getting a huge, wide, stone-slab-like chest that gets women weak at the knees?

See, the trouble with the bench press is that it is more an exercise for the front deltoids of your shoulders, than it is an exercise for the chest. EMG studies reveal that the front deltoids receive the same stimulation as the pectoralis major of the chest during the flat bench press.

The front deltoids are very small in comparison to the pectoralis major muscle of the chest.

Since the front deltoids are a very small muscle compared to the huge pectoralis major of the chest, it stands to reason that during the bench press the deltoids of your shoulders will fatigue way before your chest even starts to get a proper workout. As a result you will end your workout before fully involving your chest.

2. The Most Common Cause Of Shoulder Injuries In The Gym

Due to the rising popularity of the bench press, rotator cuff surgery is at an all time high.

The bench press places too much strain on the rotator cuff muscles of the shoulders, and very commonly leads to injury, damage and wear & tear of the rotator cuff over time.

For this reason, the bench press is widely reported as being the most common cause of shoulder injuries in the gym.

3. Kills Shoulder Flexibility, Leading To More Injuries

The bench press kills shoulder flexibility. The massive strain on your shoulders from this exercise makes your rotator cuff muscles tighter and tighter over time. The first sign of this is when you start to find it difficult to reach behind your back as if to do up a bra (not that I have ever tried one on, but you know what I mean ;) ).

Contrary to popular belief, it isn’t having big muscles that makes you inflexible, but rather, incorrect training. If you have read ‘Stretching Scientifically’ by Thomas Kurz, you’ll know that big muscles actually make you MORE flexible.

4. Torn Pecs (Pectoralis Major Rupture)

Yet another common injury with the bench press. Here’s a video of a guy tearing his left pec during a set of bench presses. Warning: this video is NOT for the faint hearted.

Watch as this guy tears his left pec with the bench press… Youuch!

With this injury, the tendon that attaches your pectoralis major muscle to your upper arm bone, is torn right off the bone. It can be extremely painful and in most cases requires surgical repair. It will take many months before you are lifting anything again.

Advantages Of Dips For Developing The Chest

1. Faster And Better Development Of The Chest

When doing dips, you are moving your arms in a downward motion. This downward motion ensures that you bypass the shoulders and isolate the chest muscles far better than any other compound exercise for the chest. Although your shoulders are still involved to a large extent and get an excellent workout, they are not as engaged and overloaded as they are during the bench press.

Studies have shown that the deltoids are much less involved during the decline bench press, compared to the horizontal bench press. Since chest dips are a bodyweight variation of the decline bench press, this means that more focus is placed on the chest than on the shoulders while doing dips compared to the bench press.

Wide Chest

Chest dips give you wider chest development than the bench press.

2. Wider Chest Development

I’ve seen guys with 6-pack abs who look like scrawny wimps when they have a shirt on. The key to looking like an unstoppable alpha-male is to work on widening that upper body, namely your chest and upper back.

Chest dips performed with a wide grip and the elbows flared to the sides, target the outer chest better than pushups, bench presses, or any other exercise for that matter. In doing so, they give you that huge, wide chest that resembles a set of stone slabs set on your chest sideways.

This is yet another reason why chest dips are one of the most powerful chest exercises you can do.

3. Increased Shoulder Flexibility

At the bottom of the movement your shoulder muscles are both strengthened and stretched, giving you improved flexibility.

Do be careful however, since if you already have inflexible and/or weak shoulders, you can still suffer shoulder injuries while doing dips, especially with weighted dips. The key is to only go as low as you feel comfortable. Over time, your shoulders will get stronger and you’ll be able to descend write the way down, thereby fully stretching those pecs.

4. Dips Are Functional – They Give You Strength That You Can Use

Dips require you to lift and move your entire body through space. You need to keep your body tight so you maintain your posture, and as a result you not only involve your chest, upper back, shoulders and arms, but also your legs, abdomen and lower back. It is a true whole-body workout that trains your body to function as a unit as opposed to targeting individual sections of the body.

By working your entire body in this way, dips will help you to lose weight, look better and build strength all round. They will help make you a better athlete, better able to handle yourself in a fight, better able to manage your body weight, and even help you bench more.

5. Hormonal Stimulation – Better For Weight Loss And Man Boob Reduction

Because dips engage your entire body, they result in a greater release of testosterone and growth hormone both during and after the workout. Increased levels of these hormones help to reduce man boobs, burn fat and pack on extra muscle.

How To Do Chest Dips

Dips can be modified to focus on the triceps, upper back or chest. Here I will tell you how to do chest dips.

Place your hands on two parallel bars on either side of you. If you don’t have access to parallel bars, you can also use two tables, or the top of the back-rests of two chairs facing away from each other. If you are using the chair option, it helps to wear a set of garden gloves to take the pressure off your hands.

1. Prop yourself up with your arms straight and your elbows locked out.
2. Bend your knees so your feet are behind you. This helps to balance your weight as you lean forward. Leaning forward is necessary to target the chest.

Chest Dips Upper

3. Bending at the elbows, lower your body in a slow and controlled fashion, without ever touching your feet or knees to the ground. Breath in while doing this.
4. Stop when your shoulders are level with your elbows, then while breathing out, slowly raise yourself back up to the starting position.
5. Repeat steps 3-4, always making sure to maintain good posture and a forward-leaning position.

Chest Dips Lower

In case that ain’t clear enough, check out the following video:

Incorporating Dips Into Your Training

Changing The Resistance

The only real problem with bodyweight exercises is unlike with weights it isn’t easy to change the level of resistance. But not being easy doesn’t mean it’s impossible. All you need is a little creativity and you can change the resistance all you like.

If you’re not accustomed to training, or you are a little on the heavy side, you may find it difficult to perform even one repetition of dips. If this is the case with you, then all is not lost since there are many things you can do to work around the problem. This includes getting someone to help you, letting your feet touch the ground and aiding the lift with your legs, doing static holds at the top position or doing partial reps and negative reps to condition yourself until you are strong enough to do full reps.

If you find dips to be too easy, you can do weighted dips by wearing a backpack and throwing some weight plates into it, or using a weight belt with weights hanging off it, holding a weight plate between your knees, or getting your buddy to jump on your back.

Combining Dips With Other Exercises

If you just did dips and nothing else, your chest and upper body would look phenomenal. You will however get better results if you combine dips with other exercises that target different portions of your chest – like incline and decline pushups and, in the gym, cable crossovers and the pec dec.

If you are working on your chest, it’s also important to work on your upper back for good posture, symmetry and that wider look.

In order to get that truly wide, masculine and unstoppable upper body physique, it’s important also to do upper back exercises like bent-over rows, pullups and lat pulldowns.

If you only worked out your chest, your shoulders would be pulled forward in a hunched position. If on the other hand you work out your chest and upper back equally, your shoulders will be in a neutral position in the middle and to the sides, giving you a wider appearance.

It is also important to throw some whole-body training and leg training into the mix, to help get rid of those overlying layers of fat.

Dips may be a good exercise for building muscle and burning fat, but it is well known that nothing gets rid of excess fat than whole-body training and a good diet.

I go into detail about all the intricacies of perfect chest development in the Chest Sculpting Blueprint.

FAQ: “Won’t Dips Make Your Man Boobs Stick Out?”

I’m yet to see this happen. It is theoretically possible that in a minority of guys, dips will stimulate more of the lower chest than the upper chest. However, EMG studies have shown that, surprisingly enough, the decline bench press stimulates the upper portion of the pectoralis major muscle, better than it does the lower.

I’m willing to bet that dips (again, dips being like an extreme decline bench press) stimulate the upper chest just as well as the lower, since all of my clients who only do dips, end up getting perfectly even chest development.

But hey, EMG studies also show that the incline bench press does isolate the upper chest more, so if you are for whatever reason, afraid that your lower chest will get bigger and your man boobs will stick out if you do dips, then you can always do both dips and incline presses to even things out. Better yet, you can get a copy of the Chest Sculpting Blueprint and I’ll show you step by step what to do to get that perfect chest, without having to worry about man boobs or too much lower chest development.


Dips are a powerful exercise that target the entire upper body. They are arguably the fastest way to build a wide muscular chest, while at the same time making you stronger, increasing your core strength, and helping you to lose chest fat.

Not only are dips more effective than the bench press at working out the muscles of the chest, they are also safer, work out more muscle groups (effectively the whole upper body) and – by targeting the outer pecs – give your upper body a much wider and more powerful appearance. For these reasons it is easily one of the most powerful chest exercises for men.

What Do You Think?

Have you tried doing dips? What was your experience? Are you having any difficulties performing dips? What else would you like to learn about? Please share your comments, questions and experiences in the comments box below. Just type what’s on your mind and hit the reply button ;)

Where Can You Learn More?

Dips combined with a good upper back exercise like chins or pullups can be all a guy needs to build a powerful upper body. But sometimes, you can’t help but wonder, “What are some other exercises that can help develop your chest better than just the usual bench press and pushups?”

What about training the shoulders, the abs, the lower legs and the arms? Aside from dips, what other non-conventional workouts can help you to develop a powerful physique that makes you look and feel like a living tank? What other unconventional workouts will work where conventional methods have failed for you in the past?

Well you can learn all these things and more in the Chest Sculpting Blueprint. Learn more about this program here:

Chest Sculpting Newsletter

{ 135 comments… read them below or add one }

Chad Crawford June 23, 2014 at 3:24 pm

Hi Garry,

I just finished reading your Chest Sculpting Blueprint, and I loved it…especially all of the science behind how our bodies grow muscles and respond to different stimulation. It really helps to know the “why” behind the method.

I am anxious to get started with your 12 week beginner program. I do have a quick question for you first. How do you feel about substituting the flat bench press with assisted dips (on that machine where you can use the weights attached to offset your bodyweight) coupled with maybe dumbbell pullovers or incline dumbbell press?

The reason I ask is that every time I do bench press for any extended period of time I usually end up with shoulder pain.

Thanks in advance,



Garry Davidson June 25, 2014 at 10:42 am

Hi Chad

Assisted dips are great, they’d probably work better than the bench press. Dumbbell pullovers are an excellent adjunct to dips, because they hit the upper chest very well, without putting too much stress on the triceps.

If you can though, I would suggest you avoid doing assisted dips and go straight into doing full bodyweight dips without any support. If you can’t do a single rep, or if you can’t do 5 or more reps, then start by doing partial reps, where you only descend by a couple of inches from the top position. Use a pile of books beneath your knees to help you stay consistent with your level of descent. Then over time, move one book away so you are going progressively deeper. I find this method gets my clients into doing full bodyweight dips much quicker than doing assisted dips.


Aakash June 27, 2014 at 3:46 pm

Hi. I heave man boobs since i was 11. I am 16 now and not yet reduced a bit of my man boobs. As I’m 16 yeas old still, I have a doubt if I too can do such dips..
Am I too small to the dips yet? Or is it the right age to start?


Garry Davidson July 5, 2014 at 10:42 am

Hi Aakash, 16 is not too young to start doing dips. Get started doing dips by all means, but be sure to take a more holistic approach to man boob reduction by fixing your diet, avoiding environmental estrogen exposure, boosting testosterone, and doing whole-body resistance training rather than just dips.


raul July 3, 2014 at 8:22 pm

Garry, I purchased your chest sculpting blueprint. Instead of doinG bench press, I have incorporated dips, then I follow the order you show on your workout schedule. I'm an experienced weight lifter, i wanted to know if i should also add the dumbell press right after the dips and then do the rest of the exercises as you have referenced. I need to get used to working out 3 days a week. I been working out 5 days a week. Looking for your opinion. thanks.


Garry Davidson July 5, 2014 at 10:27 am

Hi Raul

You can do the dumbbell press right after dips, the only downside is you may find yourself overworking your triceps, so you will gain little benefit from doing the dumbbell press straight after dips. If I’m doing dips during a workout, to target the upper pecs on the same workout, I tend to do the dumbbell pullover, which does not put the same form of stress on the triceps, yet hits the upper pecs very well.

This is one of those situations where isolation exercises come in handy when you want to hit one muscle group from multiple angles without overworking the smaller muscle group in a compound exercise. If you do dips, followed by incline dumbbell presses, followed by the neck press, then the triceps will be so exhausted by the time you get to the neck press, that that exercise will hardly work your chest at all.


John July 15, 2014 at 2:34 pm

For a guy with no gym, will dips and hindu sqauts be enough to add size to upper and lower body, or must one add pushups?


Garry Davidson July 15, 2014 at 5:15 pm

Dips and hindu squats will get you far. You would however, do better if you got yourself a barbell and did some weighted squats. You’d also do better if you added in some pullups and either shoulder presses with dumbbells, or handstand pushups. As a beginner, normal pushups are not needed if you are doing dips.


John July 16, 2014 at 7:11 am

Thanks, Garry, but ATM I have time constraints, money issues etc. So that's why I wondered if these two exercise – dips and hindu squats – will give me enough strength and size in six months, after which if I am lucky I could join a gym.


Rubes August 3, 2014 at 7:49 pm

I read about Gironda dips 8 months ago and I spent 5 months conditioning and strengthening my deltoids just to be sure I could perform them comfortably. I do them on a flat surfaces with my fingers pointed in to flare my elbows easier. Anyways I've never felt my pecs flex more forcefully especially at the top of the movement when I'm getting back on the stool.

An unexpected benefit is that it is somehow adding to my upper back and neck thickness.


Garry Davidson August 3, 2014 at 11:37 pm

Awesome Rubes, great to hear you’re getting along well with the exercise. Dips do indeed work the upper back, it’s a whole upper-body exercise, some refer to it as the upper body squat.


Ahmd August 5, 2014 at 1:04 pm

Dips are great, but I feel leaning forward puts strain on the back, not just the chest. GOing vertical (just up and down) is better … even though the delt/tri get a lot of work, the chest also gets enough stimulation. 


Garry Davidson August 6, 2014 at 12:21 am

Thanks for your input Ahmd.

Do it however you feel works best for you. I do agree that vertical dips still work the chest very well.


Ahmd August 6, 2014 at 1:25 pm

If we keep the feet forward instead of back and do vertical dips … nothing can beat that. It is amazing workout for the entire upper body. Leaning forward also works, but the thing is, most beginners are afraid to go down fully in that position… so the result is that the back does all the work, there is too much strain there. So maybe people can try both variations and see what suits them.


Jean September 11, 2014 at 1:03 pm

Chest dips is the best. I notice size gains, but more peculiarly the shape is also beautiful now. I cant explain it … i dont mean thickness but the very shape of the chest is beautiful thanks to chest dips.


Leave a Comment

Please Leave A Comment

Feel free to share your thoughts, ideas & questions. Let's get talking :p