Beginner
Tabletop Dip
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Tabletop Dip is a bodyweight exercise that works your shoulders, triceps, and chest areas. This exercise also builds muscle and strength in the core and upper body while improving your overall conditioning.
Exercise Instructions
-
Step 1
Sit on the edge of a tall box or bench with your arms below your shoulders, and your knees bent at 90 degrees. The palms of the hands should be firmly pressed against the edge of the rim of the jar or box. Be sure to hold it tight. Prepare your core, squeeze your buttocks, and step forward so that your arms are fully extended and support your body weight. -
Step 2
Bend your elbows as you lower your body in front of a bench or box until you reach the 90-degree point. Pause with your elbows close to your torso, then use your triceps strength to return to the starting position.
Muscle Groups
Tabletop Dip targets Abs, Delts, Glutes, Hamstrings, Hips, Shoulders, Triceps as seen below.
Exercise Tips
- Avoid excessive sagging of the hips. Keep your body straight throughout the exercise.
- Keep your elbows bent at your sides as you move, and don't let them extend out to the sides.
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