Bench Dips Exercise
FOCUS AREA: back and arms
1. Begin by sitting on the side of a flat bench, or stable chair with you hands placed on the front edge, just outside of your frame. Bend your knees at a 90-degree angle and place your feet shoulder width apart and flat on the floor. Shift your weight just off the bench and support the majority of your weight on your hands. Keep your torso straight and eyes looking forward.
2. Slowly lower your body down by bending your elbows until your upper arm is parallel with the floor. Keep your back straight and close to the bench or chair. Pause at the bottom for one second. Press your body upwards using your triceps until you return back to the starting position. Do not use your hips for momentum. Pause at the top for one second. Repeat.
3. Inhale as you lower your body down; exhale as you press you body up.
(Note: you can increase then intensity of this exercise by positioning your feet further in front of your body, or by placing a flat weight plate on your thighs.)