The strongest 5 Exercises to Build Chest Muscle Growth

9. Parallel-bar dips (chest)

Parallel-bar dips activate multiple muscle groups in the chest, arms, shoulders, and back. During this exercise, remember to lean slightly forward on the dip to engage the muscles in the lower chest.

Equipment:

• a set of parallel bars

Steps:

1. Grip the bars, using the arms to push the body up above them.
2. Slowly inhale while bending the arms and leaning the torso forward. Continue lowering the body until there is a slight stretching sensation in the chest.
3. On the exhale, lift the body back up above the bars.
4. Repeat as many reps as possible without overexerting the muscles.

Parallel-bar dips require a significant amount of upper body strength. People who do not feel comfortable performing a complete chest dip can try the variation below instead.

Parallel-bar dip variation:

1. Grip the bars and jump up, so the arms are straight, and the body is above the bars.
2. Slowly lower down by bending the arms and leaning forward. Continue until there is a slight stretching sensation in the chest.
3. Instead of lifting the body back up, carefully place the feet on the floor and let go of the bars.
4. Repeat as many reps as possible without overexerting the muscles. Focus on building strength and expanding the range of motion in the upper body before trying to perform a full chest dip.

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