The more the chest is angled forward during the dip, the more the exercise targets the chest. The bench press primarily engages the pectoralis major, anterior deltoid, and the medial and long head of the triceps.
Feed the body excess calories (which will add a layer of fat over the abs and make them less defined) 2.
If you need to bring up your back and calves, then work your back and calves.
If you are trying to cut fat and are on a calorie deficit diet then you will struggle to gain much muscle.
I am an ectomorph body type and was told to do compound workouts only.
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