Advanced Bench Dips
11/06/2015 04:00:00 PM
Bench dips are a great place to start if you don't have the strength yet to do a parallel bar dip. If you're totally new to strength training, you may need to start off with your feet on the floor and your hands on the bench behind you. If you've got a good level of strength, you can elevate your feet on another bench to make the movement more difficult. You can increase the difficulty further by placing some weight on your lap.
The bench dip places more emphasis on the triceps and shoulders than other versions of the movement. Once you can do a full set of bench dips with your feet up on a second bench, you're ready to try a few regular dips with your whole body suspended.
Steps:
- Position yourself with a bench behind you perpendicular to your body. Grab a hold of the bench at its edge with your arms fully extended, shoulder width apart.
- Put your legs straight out in front of you up on a bench, just resting your heels on it, and perform the exercise.
- Keep your elbows in close to your body as you lower yourself until there is a 90 degree angle formed between the upper arm and the forearm.
- Then push your torso back up using your triceps to bring your body back to the starting position.
- Try to do 3-5 sets of 20 reps and your triceps will thank you :)
Happy Workout!
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