How to Do Chest Dips

A chest dip is a push-up exercise that is done in a standing position, using your own body weight. It works the lower and upper chest muscles. Even though the triceps, biceps and shoulders get involved in this workout, following the right technique assures that the chest muscles get targeted without any injury.

Instructions

1. Warm up before starting any workout. Do an adequate amount of stretching and 15 minutes of cardio to loosen your muscles and raise your heart rate. This warm-up helps you to dip for more counts with less strain on your muscles.

2. Grab the parallel bars at a dip machine, slightly wider than your shoulder width. Gripping the bars closer to your body will work the triceps, so remember to hold the hand bars away from your body and lean forward at a 10 degree angle. Inhale.

3. Exhale and simultaneously pull yourself up to support your body weight by extending your arms to the point just before locking the elbows. Cross your legs at your ankles for balance.

4. Inhale and slowly bring yourself down by bending at the elbows while leaning in slightly. Dip as low as required for a desirable workout burn but not low enough to strain your shoulders. Exhale and push yourself back up.

5. Repeat the dip for 8 to 12 counts, depending on your comfort level. Aim for three sets with a 15-second pause between each set.

6. Attach a dipping belt to your waist with weight plates if your body weight is insufficient to provide the burn you need. Alternatively, if your body weight is more than you can handle, balance your feet on a bench or support handles.

Tips & Warnings

• Remember to lean forward to work out the lower chest muscles.

• Do not lock your elbows while at the top position of the dip.

• Do not pause for more than 15 seconds between sets, since this hinders the workout intensity, which is essential for developing the chest muscles.