One good way to prevent your triceps from sagging is by toning them with bench dips. As with most bodyweight exercises, you get more than just one benefit out of the bench dip. You’ll also work your shoulder, chest, and core muscles. The position of your body in relation to the bench determines which muscles are worked the hardest during the exercise.
how to do bench dips.
Sit on the edge of a bench or chair. Place your legs straight out in front of you, feet flexed. Grip the front edge of the bench by placing your hands on either side of your hips. Focus on pulling the belly button into the spine, keeping your back straight, and keeping your head up. Holding your body up with your arms, move your buttocks off the bench, walking your feet forward just until you can lower your hips straight down in front of the bench. Inhale and lower your hips straight toward the floor until your upper arms are parallel with the floor. Exhale and press back up to starting position.
technique & proper body mechanics for bench dips.
To concentrate the effect of this exercise on the triceps and prevent placing strain on the shoulders, keep your elbows close to your sides and your back as close as possible to the bench.
Be sure to keep your back straight and upright throughout the entire move to avoid back strain.
bench dip alternatives.
If you can’t lower yourself until your arms are parallel with the floor at first, don’t sacrifice form and risk injuring your shoulders or back. Just do what you can, knowing that your goal is to get your arms parallel to the floor for the most effective triceps workout.
To make the move a bit easier, bend your knees and move your feet closer to you rather than extending them straight out in front of you.
If you need more of a challenge, try elevating your feet rather than placing them on the floor.
post bench dip stretch.
Release the tension in your triceps by clasping the hands together and pushing them out in front of and away from the body. Slowly rotate up and back, pushing the clasped hands towards the sky, then pull them down and behind the head. Release your hands and bring your arms down to your sides. Then clasp hands behind back and lift up gently.
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- Cardio Warm-Up – 10 minutes
- Push-ups – 45
- Squats – 45
- Bench Dips – 45
- Glute Bridges – 45
- Plank Rows – 90 (45 each side)
- Lunges – 90 (45 each side)
- Basic Plank – 2 minutes
- Side Jackknives – 90 (45 each side)
- Cool-Down Stretch
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