First you need to find a assisted dip machine. Select the appropriate resistance in the weight stack. Grab the bars, hold your body with your arms straight and place your knees on the pad. Keep the shoulders far from the ears retracting your shoulder blades. Contract your pelvic floor and core.
Start leaning forward by bending your elbows until your body is around 30º and you feel the stretch in your pectorals. Inhale during the descent. Contracting your triceps and pectorals, press your upper body back to the starting position while you exhale. Make sure you push your body all the way up and separate your ears from the shoulders during the ascent.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.