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Started By B-WINE (Maastricht, Limburg, Netherlands)

Started on: 10/4/2013 9:52:56 AM, viewed 2134 times
Droopy Pecs From Dips

In my expercience, dips are the best exercise for stimulating the pecs, front delts and triceps to grow stronger and bigger. Also, you can do them without wasting much energy on balance and coordination, at least less than when benching with free weights.

I do my dips bent forward and try to mimic the bench press (not the decline press) as much as possible. However, I′ve noticed that my lower pecs get much more stimulation from dips than my ′upper′ pecs, i.e., my pecs get a bit ′droopy′.

To correct this, I think it would be wise to do incline dumbbell flyes before dips, to get more ′upper′ pec development and to pre-exaust the pecs before dips.

Or does anyone have any other ideas?

This Topic has 11 Replies: Displaying out of 11 Replies:

HDfinland (Finland, : ), Finland) on 10/5/2013 9:38:32 PM

I had kind of same problem before with dips, but when i started doing reps faster my upper pec area is more sore after training than lower pec. It also seems that upper and lower pecs thickens evenly now. Before i always thought that i need upper pec movements, but this seems to work for me at least.

I also stop my sets before failure now and my back is wider than ever before and pecs looks thicker too, i also have veins in my arms again. I maybe try failure training at every other workout later but now i′m going to stick with this. I′m also in better mood now and i′m more relaxed.

blues1 (Philly, Pa., U.S.A.) on 10/29/2013 3:39:11 AM


Try just a slight lean forward,But lower your chin to were it almost touches neck.Try to contract you chest muscles near the end of the bottom part of the rep. This will help with your traps also.

Your upper pecs really dont make up a large portion of your chest.They are know as pectoralis major Clavicular.

The major pecs sternal is the large portion of your chest.

You really cant isolate them well. Think of it this way. You cant flex them separate from each other.

You just may be built that way as you describe.

Remember Mike talk about you cant work the lower part of you bicep alone.He was making a snide remark what a client may say to him.

Here is an example what Im talking about. Hope this helps you out.



I would not be to concerned if I were you. Hope this help a little

blues1 (Philly, Pa., U.S.A.) on 10/29/2013 4:26:34 AM

Hi B-Wine

Try just a slight lean forward. Tuck your chin untill it almost touches your neck. Dont let you upper arms go past the parallel position. Contract you chest muscles on the lower portion of your dips.

Think of it this way you cant really flex you upper and lower pecs separate from each other.

There are two main part of the pecs.The Sternal major. Thats your big part of your chest. Here is a link


The sternal Clavicular. Thast the upper pecs. It is also just a smaller part when you compare it to the sternal part. Here is another link


But you probably know that anyway. I thought the pictures would give you an idea.

Here is some thing different to try if you can.

McRoberts put out a book a long time ago showing a way to do dips.

If your bars are high enough he says to straighten your legs. Dont let your arms go past parallel. Very slightly Touch your feet on the floor,or a small box,even books so your arms dont go to low. How ever you do it so your arms dont go past parallel.Tuck your chin almost touching your neck.

Some times instead of hanging weights from a chain I would but them in a back pack and were it on my back. This could help the if you have a problem with the weights swinging from a chain. It was a killer in my superslow days.

My dip bars were v-shaped on a stand with a bar attached to a smith machine.

Im not trying any one here how to train or you how to do dips. Just want to help if I can.

Dont worry about your pecs. You should be fine. Hope this helps.

Give it a try.

blues1 (Philly, Pa., U.S.A.) on 10/29/2013 4:28:27 AM

Sorry double post. tIs early in the morning here and I was awake all night. My mistake.

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