Dips have been a staple in the exercise pool for chest training for years. Unfortunately they cause a lot of people pain and may not hit your pecs the way you want. This dip variation is brought to you by John Meadows.
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"Ever do a weird exercise that just feels good, so you keep doing it? This is one of my favorites. It is done for your pec minor. You do not bend your arms. Keep them straight and lower your body. Then flex your chest to bring yourself back up. Great movement we used to do at Parillo's complex in the early 90's."
The pec minor dip has been a move I personally started using. I can attest that once you understand how to properly perform a pec minor dip it will be come a staple in your chest training. It works great as a 3rd or 4th exercise in your session or as a finisher to really pump blood into your chest.
Tips:
1. Keep your chest high. Aim to keep it parallel with the center bar or rack
2. Keep your elbows "soft", don't force them to stay locked out allow them to bend
3. Sink into the stretch portion, allow your shoulders to move toward your ears creating upward rotation of the scapulas
4. Contract your pecs as hard as you can on the concentric while keeping your chest high
This is an exercise that takes a lot of mental focus and make take a few sets for you to acclimate yourself. However once you get it right I'm sure you won't be disappointed.
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