Dips are great exercises, in or out of the gym, and are easily done. They're the perfect exercise for working out your triceps brachii and pectoralis muscles. This also works out a secondary muscle— the deltoids. THe beginner to intermediate exercise is a great way to work all three muscles. All you need to do this exercise is the vertical knee raise towers which most gyms have. For those who are new to this exercise and are unable to lift themselves, you can use the weight assistance to build strength.
Step 1: Locate the handle bars on the vertical knee raise tower and grab hold of the bars to lift yourself up until both arms are fully extended. Have your ankles locked together and knees bent.
Step 2: Slowly lower your body by relaxing your muscles and bending your elbows until about 90 degrees. Pause at this position and then push back up to the starting position and repeat.