Dips

Exercise Tips

  • To increase intensity, a weight belt can be used to hang extra weight from
  • Most gyms will have an assisted dip machine for beginning lifters

Dips

This exercise targets your chest and provides a low to moderate cardio benefit.

Muscle Group

Pectoralis Major (Upper/Middle Chest), Pectoralis Minor (Lower Chest)

Frequency

2 Days a Week to
3 Days a Week

Equipment

Dip Bars

Cardiovascular Benefit

Low to Moderate

Muscle Group: Pectoralis Major (Upper/Middle Chest), Pectoralis Minor (Lower Chest)

Equipment: Dip Bars

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low to Moderate

Exercise Category: Chest


Starting Position: Position yourself on the dip bars and grasp the handles tightly. Lift your body until your arms are fully extended. Bend your knees and cross your legs at the ankles underneath you.

  1. 1 Exhaling, slowly lower your body until your arms are at a 90 degree angle. Keep your head straight and your legs crossed.
  2. 2 Inhale and slowly push your body back up to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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