How to: Chest Dips
Primary Muscles Used:Arms, Biceps
Exercise Families:Elbow Flexion
- With the knee pad of the assisted chin/dip machine stowed away, stand on the foot rests of the machine and hold onto the horizontal handles with a neutral grip (palms facing each other). Safely step off the foot rests and extend your elbows so that you are hanging with your arms straight, lean forward slightly with your torso. This is your starting position.
- Inhale. Maintaining a proud chest, bend your elbows to lower your body toward the floor, ensuring that your shoulders, elbows and wrists remain in line with one another.
- Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Repeat for the specified number of repetitions.
Alternative Exercises for Chest
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.