How to Do Dips for bigger arms & chest…

No matter what way you do dips you're going to always be building bigger chest and arms but…

To get a better chest workout with dips…

To get a better arm/triceps workout with dips…

To truly get bigger arms & chest doing dips…

You're going to have to move from doing bodyweight only dips to weighted dips ASAP because a bigger muscle is a much stronger & you can only get but so strong using just your own bodyweight so…

Once you can do anywhere from 5-to-15 bodyweight dips then it's time to start doing weighted dips if you really want bigger arms & chest and…

You can easily do weighted dips by…

If all you did was weighted dips to make your arms & chest bigger…

You only need to do 4-to-6 sets of 4-to-12 reps of weighted dips & You would only need to do that workout 1-to-2 times per week and…

For a much better weighted dip workout…

You can pre-exhaust your triceps and/or chest muscles with 1-to-4 sets of 8-to-20 reps of an isolation exercise like extensions or flies - for example…

Dips & the negative pre-exhaust technique for bigger arms & chest…

Play video to see how to do negative pre-exhaust

Basically all you would do here is a slow 20+ second negative dip followed immediately by you doing another chest or triceps exercise and…

A real good example of a way to use negative pre-exhaust dips is to first do a 20+ second negative dip followed by you doing up to 12 reps of 1¼ close grip bench presses for a killer arm workout but when doing the negative pre-exhaust workout…

You only need to do it ONCE every 1-to-2 weeks and you only need to do about 1-to-4 sets per workout because they are very intense.

What if I'm not strong enough to do dips

The best way to get strong enough to do dips is to simply do 3-to-5 sets of 5-to-10 reps of negative dips where you take at least 3-to-5 seconds to complete each negative rep but you want to work up to a point where you're able to do each negative rep for 5-to-10+ seconds and…

Once you're able to do 1 or more negative dips for 10-to-20+ seconds you should be strong enough to do at least 1 dip on your own and…

You can do 3-to-5 sets of 5-to-10 reps of negative dips 1-to-2 days per week to build up enough strength to do at least 1 dip and as you're doing negative dips…

You can also do partial dips to help you get strong enough to do 1 dip

Play video to see how to do partial dips

You can also do machine, band or partner assisted dips to get strong enough to do dips

Play video to see how to do machine assisted dips

Play video to see how to do band assisted dips

In a partner assisted dip you'll have another person holding your feet helping you complete a certain number of reps.

Bench Dips will also help you get bigger arms & chest

Play video to see how to do bench dips

Bench dips will give you the same results as doing regular dips but you'll need to use heavier weights in comparison to regular dips because…

When you do bench dips you're only dipping with ½ your weight as opposed to all of your bodyweight in regular dips so…

Don't be fooled by the ego boost you'll get when doing weighted bench dips - for example… You may be able to use 100 lbs. on the weighed bench dip when you'd only be able to do a 50lb regular dip &…

If you're having trouble doing weighted bench dips with your feet elevated then start off with the beginner bench dips below…

Play video to see how to do beginner bench dips

No Equipment, No problem. Just Do Chair Dips

Play video to see how to do chair dips

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 and…

The safest way to do chair dips is to 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.

Other exercises for getting bigger arms & chest muscles…

Click on photos to see how to do exercise

Make sure you also see…

You may also want to look at…

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There are 26 comments
amir raza

Hello sir i am 20 years old and weighted 50 kg. I just recently join a gym to gain muscles,power and weight for good looks i m really interested in bodybuilding. Give me some important tips in free hand exercise to gain muscles,power and a bit weight.need you valuable comment
Thank you

January 20, 2016


Hello Adrian, Im 5'11. 245 pounds. Hispanic 18 year old. My body fat percentage is around 32 or 31. and im a bit bulky with muscle but also have a small bit of chub on my stomach. I want to get lean muscle and a bit vascular. To wear its noticeable. What would be a good diet and a good workout scedule.

December 05, 2014

Adrian Bryant

this here

December 05, 2014


Hlo sir i'm 17 year old 5foot 5inch, 113.5 lbs
suggest me vegetarian diet for gym workout

July 27, 2014

Adrian Bryant

go here

July 27, 2014


Hi.I am 16 yrs old and I got access to nice gym.I started workout 2 yrs ago.Last year was a gap.I have awesome Biceps.Started with them.This year I started with Triceps.Managed to perform Bench Dips(without weights),Skull Crushers & Close Grip Bench Press.I want to do Regular Dips but I am not able to perform even one.I don't have any assist too.How can I build strength to perform them?

May 17, 2014


hi age 20 and my weight is 80kg....tell me some tips to workout in zym....when i use weights in workout my body is pumping out....i dont want to pump my body....what can i do please help me....when i use weights my skin is also me sir

May 03, 2014

Adrian Bryant

what is your goal? to lose weight and/or buidl muscle

May 04, 2014

James Sabean

Hi. Im 22 and about to restart a regular routine of working out again. I dont have access to a gym so your guide helped out a lot. Im going to start using my own body weight. Im 140 pounds and lean. What kind of reps and sets should I start out with. Is it ok to add sets of push ups before or after dips on my chest days?

March 28, 2014

Amar Singh

I am 24 & Having grown so fat upon my heaps & on Stomach , Help me in workout with the suitable excercise videos & Images for gaining a fit body.

December 21, 2013

Jia Wei

Hey Adrain,
Im 16 quite skinny and I dont have dips in my gym downstairs.The only "dips station" is in the playground which is exactly at shoulder width or slightly less,the chairs at home are not exactly sturdy either.What would you reccomend Adrain?Thanks

June 19, 2012

Adrian Bryant

then why not use the dips at the playground?

June 20, 2012

Jia Wei

Hi Adrain,
I thought in the article you said its best to be more than shoulder width apart so I guess less than shoulder width is fine too?Thanks

June 20, 2012

Adrian Bryant

the minimun is shoulder width apart

June 22, 2012

Jia Wei

ok Thanks again,hope I'll get more muscle with the workouts here!

June 22, 2012


Thanks You. Great tips and workouts.

May 30, 2012

sameer shingrakhiya

kindly do this much for me that how to build chest muscles, please understand to me by photos.

April 06, 2012


im 24 and very lean i need normal chest with arms and average butt i need a help sent some workout videos to me

December 25, 2011


hiiii....sir my age is 18 n my height is 6.2feet n my weight is very less 52 kg n my body is not getting develooed give me some information of doing exercise n wat to eat n how much to eat

June 09, 2014

Adrian Bryant

go here to develop that body

June 09, 2014

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