Bodyweight Dip
Bodyweight Dip is a compound upper body that increases strength, stability, and rotational power throughout the core, emphasizing the obliques. This exercise can also help build your strength for other activities like bench presses.
INTERMEDIATE
Bench Dip
Bench Dip primarily targets the muscles in your triceps, chest, and shoulders. Whether you want to ease some pressure or take on more of a challenge, bench dips are versatile to add to your routine.
Instructions
- Set up two benches next to each other about three feet apart. Sit on the brink of a bench with your hands by your hips and your feet on the opposite bench. Grasp the bench and press down with your palms, lifting your hips to the starting position. Your arms should be fully extended, and your elbows should be locked.
- Slowly lower your hips by bending your elbows until they form a 90-degree angle. Pause for a few seconds, and squeeze the triceps to return to the starting position.
Tips
- To protect your shoulders, be sure to position your hands in a comfortable position shoulder-width apart.
- Don't lower your body too low. Stop when your arms form a 90-degree angle.
- Make sure to pause at the top of each rep, so you really contract your triceps.
Alternative Exercises
Weighted Dip
Weighted Dip is a challenging exercise that can build strength and muscle mass in your chest, triceps, shoulders, and back. This exercise can also help build your strength for other exercises like bench presses.
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