How to do the Dips

To perform the dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the more chest muscles are activated.

Dip Belt

A dip belt can be used. A dip belt is a device to allow for more weight to be added onto the dip. It is usually a belt which has a chain on it which allows it to be hooked onto itself after a weight has been looped through it. Dips are an excellent exercise which can be used at the end of a chest workout to completely fatigue your chest to exhaustion. Spotting
A spotter is optional and should stand behind the participant with hands on the trainers feet or tibia.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Triceps
  • Anterior Deltoids
  • Shoulder
  • Shoulders
  • Arms

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
68 lbs10.8 100.3 lbs

What is a good starting weight?

Based on an average weight lifted of 68 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 34 lbs and aim for 12-15 reps.


Workouts Plans with Dips

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Beginner
Hypertrophy Advanced
Muscular Definition Beginner
Hypertrophy Advanced
Sport Specific Intermediate
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.