The Dips ExerciseAll Exercises -> Chest Exercises -> Dips
Primary Muscle(s) and Equipment
|Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Calisthenics, Pectoralis, Bodyweight, Home, Upper Body|
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.
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.
A spotter is optional and should stand behind the participant with hands on the trainers feet or tibia.
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 Lifted||Average Reps
||One Rep Max Average|
How do I figure out 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:
34 lbs and aim for 12-15 reps.
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Close Grip Bench Press
Double Medicine Ball Pushups
Dumbbell Flat Bench Chest Press
Exercise Ball Dumbbell Chest Pullovers
Exercise Ball Pushups
Exercise Band Chest Flyes/Flies
Incline Dumbbell Press
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