Dips: Level 1


Difficulty Level: Beginner
Muscle Groups Worked: Triceps
Equipment: Dumbbell

Movement: Sit on the edge of a sturdy chair with your hands directly next to your bottom, with fingers forward. Place your feet about 12 inches out in front of your knees. Slide your bottom off the bench holding yourself up with straight elbows. Bend your elbows and lower your body until your elbows make an angle of 90°. Hold for a count of two; then straighten your arms to bring you back to the starting position. Keep your back close to the bench. Do not lock or snap out your elbows at the top of the movement. Keep your elbows directed backwards during both the lowering and raising phases. Do not shorten the downwards phase. . Keep the movement slow – do not rush the reps.


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