Dips

An upper-body exercise that targets the triceps, chest, and shoulders, performed by lowering and raising your body using your arms - either on a bench behind you or on a dip station with parallel bars. Can be done with bodyweight or added resistance.

Instructions

1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
2. Extend your legs out in front of you, heels touching the floor.
3. Slide your butt off the bench, supporting your weight with your hands.
4. Lower your body by bending your elbows until your upper arms are parallel to the floor.
5. Push yourself back up to the starting position by straightening your arms.

Benefits

• Strengthens the triceps.
• Engages the shoulders and chest.
• Improves upper body endurance.

Key Points

• Keep your back close to the bench.
• Do not flail your elbows outwards.
• Keep your core engaged throughout the exercise.

Common Mistakes

• Not keeping the back close to the bench.
• Allowing elbows to flare out too much.
• Lowering too quickly.
• Not using a full range of motion.