With spring right around the corner, sleeveless shirts and dresses cannot far behind. Now is the time to start thinking about toning and firming up those arms. Bench dips are one of the best choices for this. In fact, bench dips are such a good exercise, they made the American Council of Exercise's list of "Top Ten Exercises You Can't Live Without" and why we are featuring it as one of our Essential Exercises for Women!
Bench Dips primarily work your triceps, but they also train the muscles of your chest and shoulders. This exercise uses no special equipment, just your own body weight, and can deliver great results.
- Sit on one bench (or chair) and place your hands on the bench very close to the sides of your body.
- Stretch your legs out in front of you and push your body off the bench holding yourself up with your arms (and a little with your legs).
- Lower yourself down by bending at the elbow joint just to about 90 degrees and push yourself up (using the tricep and shoulder) back to the starting position.
Avoid using your legs to lift you up and keep your body close to the bench to protect the shoulder joint. If you are looking to raise the intensity up a notch, try putting your feet on another bench instead of the floor or better yet on a ball! Not only will that intensify the movement, but it will also prevent you from using your legs and place all the work on those hard-to-target triceps!
Repeat the exercise 5 to 10 times for one set.
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