Bench Dips

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Dips(very effective exercise) 

Step 1: Start position

Sit on the bench with your hands either side of your body. Extend your legs so that your knees are bent and your feet in front of your knees and flat on the floor. Lift your body off the bench and hold your weight.

You should feel tension at the back of your arms which is your triceps muscles here.

Step 2: Lowering and lifting

Slowly lower your upper body bending at the elbows, then, push with your arms, raise your body back up to the start position.

During this movement, always keep your back against the bench when lowering and make sure not to lock out your elbow joints, or fully extend your arm. You will put pressure on the joint instead of the muscle. Always keep the weight on the front of your feet not your heels.

Step 3: Breathing

For this exercise, whilst you lower you need to breathe in through your nose.

And then when you are lifting your body back up to the starting position, you need to breathe out through your mouth.

Step 4: Review

Now that you are aware of how to do the movement and the breathing, do 10 repetitions of this exercise.