How to Do a Dip Exercise

Dips are one of the most widely used upper body exercises. They primarily work your triceps, but they also train the muscles of your chest and shoulders. There are many kinds of dips you can do, but the easiest kind are bench dips. You won't need special equipment like parallel bars to perform them, and they'll still give you great results.

Instructions

Difficulty: Moderately Easy

1. Set two weightlifting benches about four to five 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 of the benches and face the other one. Then, place your hands on the bench by your side. Adjust their width so 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's 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 that far--your range of motion will gradually increase with time as you do the dip exercises.
6. Raise yourself back up into your starting position. Make sure not to let your head lean too far forward. This ruins your posture and causes undue strain on your spine during the dip.
7. Repeat the exercise between 5 to 10 times. If you're wearing a weight belt for added resistance, do a lower number of reps.

Tips & Warnings

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