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How To Do Dips

A basic exercise for toning your breasts and firming your chest muscles and triceps. If you do not have much upper body strength, you will find this difficult. See variation below to make the exercise easier.

Place your hands on the hand grips. Support your body weight on your arms your arms very slightly bent at the elbows (not quite locked). Your feet will be off the ground and your legs bent at the knees. This is the starting position for this breast firming exercise.

Lower your body down by bending your arms at the elbows until there is a 90 degree angle between your upper arm and forearm. Push yourself back up to the starting position. Try to keep your knees fixed so that you are not swinging your lower legs.

Movement from the starting position to the lowered position with your elbows at 90 degrees then back to the starting position counts as one rep (repetition).

How many sets and reps should I do? How often should I do my exercises?

See our breast firming training tips guide.

Typical Dips Variations

• Lower Leg Assistance
  As you lower your body, extend your legs at the knees. Then, as you push back up to the starting position with your arms, bend your legs at the knees. This makes the exercise easier as you use the momentum from your lower legs to help you.


• Dips Machine
  If you find free dips to difficult, then you can use a dips machine to help you if your gym has one. You will either stand on a plate or kneel on a pad and the machine will have weights which will counter balance your own body weight. The more weight you select, the easier it will be to do the dips.


• Dips On A Bench
  Dips with your arms behind your body and your legs out in front of you work mainly the triceps rather than chest. Don't bother with these unless you want a triceps exercise!