How to Increase Strength to Do Unassisted Dips

Being able to lift your own body weight against gravity is an important mark of strength. Among the exercises that require you to do so is the dip exercise, in which you lower your body between two horizontal bars. If you can do even a few repetitions, that's a start toward doing more reps in the future. If you can't do one just yet, work up to the real thing by building strength in your chest and arms.

Things You'll Need

  • Assisted dip machine
  • Dumbbells
  • Barbell
Show More

Instructions

    • 1

      Use the assisted dip machine at your local gym. Set the machine to offset a majority of your weight at first. For example, if you weigh 150 pounds, set the machine at 120 pounds so you're actually only lifting 30 pounds of your own body weight as you do dips. Do two sets of 12 to 15 repetitions several days a week, subtracting 5 pounds of weight every one to two weeks as you gain strength.

    • 2

      Do pushups. This is another effective body-weight exercise you can do almost anywhere. If you're not ready for the full thing, rest your knees on the floor and do two sets of 12 to 15 repetitions. Over time, work up to doing pushups with your knees off the floor.

    • 3

      Do press exercises with a set of dumbbells or a barbell. This exercise is among the most effective exercises for building strength in the chest, according to the American Council on Exercise, so it will go a long way toward your efforts of achieving a full dip. Lie back on a flat bench, keeping your feet flat on the floor. Hold a set of dumbbells or a barbell perpendicular to your chest. Brace your abdominals and maintain a flat back as you press the bar upward, straightening your arms. Do one or two sets of 12 to 15 repetitions.

    • 4

      Perform dumbbell kickback exercises to strengthen the triceps. Hold a dumbbell in one hand and stand with the opposite hip near a bench or chair, placing the inside foot on top of the bench or chair. Bend forward at the waist and rest the inside hand on the top of the bench. Place the outside arm -- the one holding the dumbbell -- parallel to the floor and "kicked back" behind you. Then bend that arm forward, creating a 90-degree angle with the arm. Press it back again to complete one repetition. Repeat the motion 12 to 15 times, take a short break and then do a second set. Following that, repeat the exercise with the other arm.