How to Do a Dip Exercise

Dips primarily work your triceps, but they also train the muscles of your chest and shoulders. You won't need special equipment like parallel bars to perform bench dips. They are easy to do, and they can deliver great results.

Instructions

1. Set two weightlifting benches 4 to 5 feet away from each other, depending on your height. You can also use chairs or plyo boxes if you don't have access to benches.

2. Sit on one bench and face the other. Place your hands on the bench by your side. Adjust their width until you're in a comfortable position.

3. Stretch out your legs and lift them onto the opposing bench. Shuffle your feet inward until they're resting next to each other.

4. Push your body out with your hands so your center of gravity is suspended over the gap between the benches.

5. Lower yourself as far as your shoulder flexibility allows. Don't worry if you can't go down very far. Your range of motion will gradually increase as you practice this exercise.

6. Raise back up into your starting position. Don't let your head lean too far forward. This ruins posture and unduly strains your spine during the dip.

7. Repeat the exercise 5 to 10 times for one set.

Tips & Warnings

• Make sure your back can clear the bench or chair when descending into the dip.

• For added resistance, wear a weight belt while performing the exercise.