10 Best Moves for Mass
Pimp your muscle-building plan with these man-sized movements for beastly size
4. Weighted Dip
Target: Pectoralis major, anterior deltoids, triceps
Sets and Reps: 3–4 sets of 8–12 reps
Made for Mass: Once you can hit 10 reps of bodyweight dips without suffering a breakdown in form, it’s time to belt up. Hang a plate from a dip belt — choosing a weight that lets you get at least eight reps — and find a set of dipping bars that lets you take a grip just outside shoulder width. Center your body with your arms locked out and, without letting your elbows flare outward, lower yourself until your upper arms are parallel to the floor.
Tweak the Technique: If you can’t get your hands on a dipping belt, you can suspend a dumbbell between your lower legs by bending your knees and hooking it between crossed ankles, or you can drape chains over your neck Branch Warren–style. Just know that the chains, despite looking badass, will put more stress on your cervical spine. Also, while this version puts more emphasis on the triceps, by allowing your arms to flare out and raising your feet behind you — which pushes your center of gravity forward — you’ll more directly target the lower pecs and reduce triceps stimulation.