How to Do Dips for Bigger Arms & Chest

To prevent shoulder injury,

• Watch the video above ↑
• Do Not dip past 90-degrees, Do Not dip past the point where your upper arm becomes parallel with the floor or don't dip so low that your shoulders go below your elbow joint.
• Do Not shrug your shoulders up during dips. Keep your shoulders down while squeezing the muscles between your shoulder blades to maintain this safer position. The video below shows the right & wrong ways to do this,

• Do your dips at a 45-degree angle while flexing your ankles or pointing your toes upward (watch video at the top of this page)
• Do not change your body position in an unsafe attempt to target your chest or arms/triceps more.
• 13 More Tips for Proper Dip Technique

Dip Workout for Bigger Arms & Chest

Do 6-to-12 sets of 6-to-20 reps of dips 1-to-2 days per week

• To progressively get bigger & stronger arms and chest you'll need to go from bodyweight-to-weighted Dips.
• Use a Weight Vest, Dipping Belt or a book bag filled with weights to do weighted dips.

Tip → Do Supersets of Dips and Chin-ups to make every muscle in your upper body bigger.

To Get Strong Enough to Do 1 Dip,

• Do ONE of the 4 exercises below for 2-to-4 sets of 5 reps. When you can do 2-to-4 sets of 5 reps,
• Use less assistance in your next workout to gradually build up enough strength to do one Dip without any extra help.

• If you're unable to make each negative rep last at least 5 seconds… Use 1 of the other exercises to build up enough strength to do 1 Dip but usually,
• Once you're able to complete at least TWO 5-to-10 second negative Dips you should be strong enough to do 1 Dip.

Quick Tip → Do negative Dips AFTER Doing assisted Dips to quickly build up enough strength to do 1 Dip.

No Equipment, No problem. Just Do Chair Dips

• Do chair dips using proper technique as seen in the video at the top of this page and not like I'm doing in the video above ↑
• When doing chair dips it is very important you have strong sturdy chairs that will not break or tip over while you are doing dips to prevent you from getting injured.
• You can put some weights in the seats of the chairs or have 2 people sit on the chairs as you do dips to prevent the chairs from moving.

More Tips

• How to Get a Bigger Chest
• How to Get Bigger Arms
• How to Build Muscle At-Home Without Weights
• The Best Exercise for Bigger, Broader Shoulders
• 7 Tricks To Do More Push Ups