How to Build Your Pecs at Home With Dips

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Dips are a great, easy way to build your pecks right at home. Find out how to build your pecs at home with dips with help from a strength and conditioning coach in this free video clip.

Part of the Video Series: Fitness Training
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Video Transcript

Hi, my name is Steven Benedict. I'm a strength and conditioning coach and performance enhancement specialist. Today, we're going to talk about building your pecs at home with a typical chair that you can do dips on. Alright, so let's get right into it. You can find any chair in your house and basically all you're going to do is sit in a seated position first and then you're just going to slide your butt right in front of the chair. You want to keep your back straight and not out this way. You can put a lot of stress on your shoulder complex and come straight up and we're going to come down to a 90 degree angle and push right back up through the palms of our hands. Good, now those are just some dips that will really blast out your pecs at home. So, a typical series you can do is 20 seconds of max reps, rest 20 seconds, do that about five rounds and as you get more conditioned, you can add in either more reps or you can add even less time. If you want to go advanced, grab two chairs and try to stabilize yourself in the middle of both and dip through both chairs. That's all for today so follow me at or on TwitterBenedict_Steven, and remember the best results you can get is to train like an athlete, train with an athlete.


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