Exercises

Bodyweight Bench Dips

Also known as Chair Dips

What It Is

Uses your own bodyweight to strengthen the backs of your arms. These are the muscles that push you up out of a chair.

How to Do It

Sit on the edge of a bench or sturdy chair with your hands beside your hips, fingers forward. Slide your hips off the edge with knees bent and feet flat. Bend your elbows to lower your hips, stopping when your upper arms are about parallel to the floor. Press back up.

Tips

Keep your back close to the bench as you lower. Straighten your legs only once bent-knee dips feel easy.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Any one of these

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