What are bench dips?
Bench dips are a strength exercise that focuses on developing and strengthening the triceps, shoulders, and lower chest. They are performed using an elevated surface such as a chair or bench.
Bench dips are not only an easy exercise to do, but they also provide a lot of benefits to your muscles. For beginners, this exercise can be done with body weight. For those who are more experienced and want to increase the intensity, they can add weight by placing a dumbbell on their thighs or using a resistance band.
3 bench dips exercises to help lose weight effectively
Standard bench dips
- Place your hands on the parallel bars or dip bars with a grip slightly wider than shoulder-width apart. Palms facing inward.
- Straighten your arms and lift your legs off the ground. Your body should be suspended, with your arms supporting your body weight.
- Slowly bend your elbows and lower your body until your upper arms are parallel to the ground. Keep your elbows tight against your body.
- Straighten your arms and push your body back to the starting position.
- Repeat 15 - 30 times.
Chair push-ups
- Sit on the edge of the chair, gripping the edge of the chair with both hands, hands wider than shoulder-width apart. Palms facing forward.
- Slide your hips off the chair and lower your body until your upper arms are parallel to the ground. Keep your elbows tucked in close to your body.
- Straighten your arms and push your body back to the starting position.
- Repeat 15 - 30 times.
L-sitting exercise
- Place your hands on the bar with a little more than shoulder-width apart. Palms facing inward.
- Straighten your arms and lift your legs off the ground. Your body should be suspended, with your arms supporting your body weight.
- As you lift your leg, extend it straight out in front of you, forming an L shape with your body.
- Slowly bend your elbows and lower your body until your upper arms are parallel to the ground. Keep your elbows tight against your body.
- Straighten your arms and push your body back to the starting position.
- Repeat 15 - 30 times.
