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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. He was known as the ‘Iron Guru’, and known for getting his clients big and ripped in record time.

For 50 years, Vince 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 testosterone boost from the workout, you also lose more fat, and 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 who 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.

Boosting the male sex hormone testosterone is particularly important if you want to get a more manly figure. Whether you want to lose man boobs, lean up by torching body fat, grow chest muscle or grow more muscle all over your body, it’s important to ensure you have optimum testosterone levels.

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 to target the chest.

Place your hands on the handlebars of a dipping station. If you don’t have access to a dipping station, you can also use the tops of two level surfaces at waist height or higher, e.g. two tables, or the back-rests of two chairs. If you are using the chair option, it helps to wear a set of training gloves to take the pressure off your palms.

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

Here’s a video demonstration:

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 dipping 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.

“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 watch this video on how to lose man boobs, and I’ll show you 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, dips are easily one of the most powerful chest exercises for men.

However, guys who have seen this video on how to lose man boobs, have come to realize that dips are only one piece of the puzzle. If you are looking to build the perfect chest – whether by losing chest fat, or growing chest muscle, then you need to combine dips with other key exercises and a powerful dietary strategy that’s geared toward muscle growth and fat loss in the chest area. You can discover these unusual secrets in the following video:

Click here to watch my unique video on how to lose man boobs naturally

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19 comments… read them below or add one

1 11 12 13

andy January 31, 2016 at 10:25 pm

hello, great informative article. I will use utilize dips from now on instead of bench press. You also talk about pull ups. When can i do pull ups. The same days as dips? or different days?


Garry Davidson February 1, 2016 at 3:01 pm

Hey Andy. I advise doing whole-body weight training, so you’d do dips and pullups on the same day.


Visalia January 10, 2016 at 1:10 am

how many time should i do dips a week? and i usually do chest one time a week


Garry Davidson January 11, 2016 at 11:22 am

Hi Visalia, thanks for the question.

As I discuss in my resistance training program, the Chest Sculpting Blueprint, I advise doing whole-body training three days per week, especially for beginner and intermediate trainees.

This is because no matter how hard you blitz your chest in one day, leaving it a whole week is too long a gap, and by the time you hit the chest on your next work out, your pectorals would have recovered, hypertrophied, and wasted away back to their original size. To get cumulative muscle hypertrophy, you have to train each muscle group more frequently, and the best frequency is 3 days a week, or every other day.

Do dips three times a week on non-consecutive days.


Marcos Buenijo January 29, 2016 at 9:08 pm

In my opinion, a whole body workout emphasizing compound exercises (like dips) is best for beginners – but not for the reasons described by Mr. Davidson. A muscle will not atrophy after one week of no training – especially not after a particularly intense training session. The main reason beginners and most intermediates should not train a muscle group only once weekly is because the muscles recover more quickly for these individuals unable to generate sufficiently high intensity to require longer recovery times. Therefore, one will get better results by training more often. However, particularly strong intermediates and advanced lifters are often able to generate generate very high intensity through experience and by lifting particularly heavy weights. These individuals often do well training a muscle only once weekly – sometimes even less often.


Garry Davidson February 1, 2016 at 2:47 pm

Hi Marcos, thanks for your input. Yes, as you get more advanced in your training, recovery takes longer, and doing split-routines becomes a more feasible approach.

But even as an advanced trainee, whole-body routines with frequent stimulation is still best for developing overall mass. You can use split-routines to bring out weak areas and improve the shape of your muscles.


Seth November 25, 2015 at 5:31 am

Hey Garry really enjoyed your article although what about weighted push-ups? I feel they can be manipulated a lot better by different variations such as incline and decline to target different parts of the chest. What are your thoughts on them?


Garry Davidson November 28, 2015 at 11:34 am

Hi Seth

Yes, weighted pushups are an excellent exercise! It’s more of a whole-body exercise than the bench press, and less likely to result in injury.

I still think dips result in a better overall development, but you can get great results doing weighted pushups. Give ’em a go and see how you get on.


Tim Barcua November 20, 2015 at 3:58 am

I know dips really work and used to do weighted dips until I tore my rotator cuff in a fall. I really need to get back to them but I am not sure about the cuff injury. It’s been 3 years by the way. I’m 57 now also


Garry Davidson November 28, 2015 at 11:26 am

Hi Tim. Ouch, I’d be very careful with dips if you’ve torn your rotator cuff. The best thing would be to work closely with a personal trainer to see what you can handle. I would definitely advise against dong full bodyweight full range of motion dips from the outset. Here are some options you have to ease your way back into doing full dips:

– Use an assisted dip machine, and gradually increase the weight until you can handle full bodyweight dips
– Whatever chest exercise you do, make sure you start off with your elbows tucked in, as this reduces the stress on your rotator cuff. Flaring your elbows gives you a better chest workout, so over time, gradually start to flare your elbows more and more, always listening to your body and never overtraining.
– Do partial-rep full bodyweight dips. Stay in the top position, and only descend by an inch or few inches. Increase your range of motion as you get stronger.


Oscar November 13, 2015 at 4:27 pm

Hi Garry, I do them between chairs. Will keeping the chairs closer make it more difficult?


Garry Davidson November 14, 2015 at 8:56 pm

Hi Oscar. Yes, but you will also sacrifice chest width development. A narrow hand spacing is more in favor of developing chest muscle thickness, while a wide spacing is in favor of chest width development.


Allan October 5, 2015 at 10:03 pm

Whole heartedly agree that dips are the best exercise for chest. I super set Gironda dips with dumb bell incline press.
Just to add however, gironda dips are done with fingers facing inward, not outward facing as shown and legs are raised out in front.
It is is much harder to master amd requires greater flexibilty particularly at the bottom portion, but the results are well worth it.


Al October 3, 2015 at 2:57 pm

Hi Garry, I’ve been doing weighted dips for a while now. But I will be moving to another country in a place where there aren’t much gym facilities or even the time (its a difficult job). So I will be forced to do only bodyweight dips at home.

But doing 20 or 25 bodyweight dips is good only for endurance, right?- it can’t build muscle, so what would u suggest? In pushups we can change hand position to make the exercise difficult, but in dips adding weights seem to be the only way. But since that’s not an option for me, is there some other way?

A friend of mine suggested doing pyramids – do 1 dip, rest, do 2 dips, rest, and reach 10, and then come back to 1 dip – so basically 100 dips in a very short time. Density training. He said since we accumulate lots of volume in less time, this will get the body to build muscle even though we only use bodyweight. Can u confirm if this is true? YOu seem knowledgeable and I can trust your judgment – I always assumed that only adding weights can build muscle and more reps would mean more endurance and no muscle or strength.


Garry Davidson October 7, 2015 at 12:11 pm

Hi Al

High rep training CAN build muscle. If you look at cyclists, they tend to have big thighs despite doing purely endurance based training. But the pecs and triceps being comprised of predominantly fast twitch muscle fibers, won’t respond as well as your legs will to high volume training.

Like with pushups, there are many ways you can increase the difficulty of dips without using weights. You could, for example, use a narrower hand spacing. You could also increase your forward lean, to the point where you are doing full bodyweight pushups rather than dips. These are VERY tough. Here’s how it looks:

There’s also what I call “form-loading”, which I go into detail about in my program, the Chest Sculpting Blueprint. This is where you focus on improving your form and moving slower, instead of increasing the weight. Better form with slower movement increases the workload of your muscles, thereby resulting in more hypertrophy.

Scientists have found for example, that doing 40% of your one rep max at a slow pace – three seconds up and three seconds down – gave greater testosterone and growth hormone response than traditional weight lifting techniques.

The other thing you can do Al, is get yourself some damn weight plates! Stuff ’em in a backpack, or use a dipping belt, and that’s you’re progressive loading sorted!


Gunndeep October 1, 2015 at 6:42 am

Whoever I do chest exercises my boobs just get bigger, and then I look at my friends and then feel really depressed, isn’t there another way?


Garry Davidson October 2, 2015 at 2:37 pm

Yes Gunndeep, just doing chest exercises alone is a bad way to try and get rid of man boobs. At the very least, you should also be training the antagonizing muscles of your chest, so your shoulders are held in a neutral position. Also, I recommend doing a combination of diet and whole-body weight training to help reduce chest fat.

If all you do are chest exercises–even if it’s an excellent exercise like dips–you will mostly be building the muscle from underneath (making your man boobs look bigger), than getting rid of the fat that overlies the muscle.

For a general guide on how to lose man boobs naturally, please check out the following article:

You can get started on a detailed regimen for losing man boobs using How To Lose Man Boobs Naturally here:


Dave September 24, 2015 at 5:18 pm

Wow!!! Information overload !!! I just recently bought your how to lose man boobs nnaturally book. Just started wdight training about 2 weeks ago. All this info has my head spinning. My question for you tho is how sore is to sore after a workout?? Man I’m pretty sore!! Is that a good sign that I’mworking hard or to hard ?


Garry Davidson September 28, 2015 at 5:46 pm

Hi Dave. When you first start training, you can get sore a lot. The soreness you get is called “delayed onset muscle soreness”, DOMS for short. You usually feel DOMS the next day, and it gets worse on the second day.

DOMS can be so bad, that you can be sore for some 2 weeks or more after a single workout. DOMS going on for too long though, is not a good thing. To avoid DOMS, when you first start training (or when you re-start your training after a long break), start light (with a lighter weight, doing fewer reps/sets), and gradually increase the workload over time.

How sore is too sore? If you are so sore that you have to miss your next workout, then that’s too sore :p


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