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Position of the Week: Bench Dips

Thursday 07 March 2013
Words Spindle

Who’s done it on a chair before? Me, I love props. Just make sure it’s sturdy enough to hold your weight. This is not an opportune moment to whip out the collapsible.

Bench Dips
Work those upper arms with one of the very best tricep exercises!

1. Set yourself up with a bench or a stable chair
2. Standing in front of the bench and facing away from it, hold on to the edge with both hands, shoulder-width apart. You should be bent at the waist with your legs stretched out in front and your arms fully extended.
3. Keeping your wrists strong and pointing straight down, slowly lower your body by bending at the elbows, until your elbows are at or just below a 90 degree angle.
4. Push back up to the starting position and repeat. Your elbows should be kept as close as possible to your body throughout the movement and you should feel the effort in the back of your upper arms.

To make this harder, you can place your feet on another bench or chair at the same height.

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Illustration: Chris Bayley