How to Do Dips for Bigger Arms & Chest

To prevent shoulder injury…

Dip Workout for Bigger Arms & Chest

Do 3-to-6 sets of 5-to-15 reps of dips 1-to-2 days per week

4 ways to get a better chest workout

4 ways to get a better arm workout

To Get Strong Enough to Do 1 Dip…

1. Machine assisted dips

2. Band assisted dips

3. Partial dips

Negative Dips

No Equipment, No problem. Just Do Chair Dips

More Tips Created by Adrian Bryant

Adrian Bryant

Leave a Comment

There are 26 comments
Ahmad Khan

Awesome info you have shared related to bicep workouts 🙂
Thank you very much for sharing such valuable information.
Keep posting.

October 02, 2017

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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