Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Alex White — Updated on November 13, 2019 Importance Hanging dips Dumbbell chest flys Dumbbell bench press Chest fly ...

4. Weighted Dips (Chest Lean) When you lean forward and flare your elbows, dips become a brutal chest exercise. They allow for a massive range of motion and can be loaded with plates or a belt.

Tricep dips are an effective way to target the back of the arms. Plus, the move improves functional upper-body strength and ...

Lower your body until your chest nearly touches the ground. Push yourself back up to the starting position, fully extending your arms. Complete three to four sets of 10 to 15 repetitions.

Building strong and defined arms requires focusing on the triceps, which constitute nearly 60% of the arm's muscle mass ...

There's a whole guide on how to do chest dips. But the main takeaway here is that you can work different muscles by making a few changes in the way you do them.

According to Gonzalez, the pectoralis major, commonly referred to as the chest muscle, is composed of two main heads: the upper (clavicular) head and the lower (sternocostal) head.