How to Do a Bench Dip | Arm Workout

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Okay, so I am going to show you how to do a bench dip. Now a lot of guys tend to think of this exercise as a girly exercise but if you are weighing 260 pounds there is nothing girly about it. You can always make it harder. As a dip, this is primarily a triceps exercise. You are going to work your shoulders a little bit stability wise but the focus is on your triceps.

Now to perform this you are going to use your bench as what you are dipping on. The further you put your feet out the harder you are going to make the exercise because the more weight your arms are going to have to take. To make this even more advance you could put your feet up on another bench in front of you if you would like, or stability to ball to really work your core in there.

To perform this exercise, as you come down keep your elbows in. Do not flair them out, keep them in behind you, come down. Do not go down too far, obviously I am sitting on the ground now, but you could also do a lot of damage to your shoulder. Come down to about 90 degrees with your upper arms and push back up, okay?
It is a very simple exercise, very effective and very difficult if you weigh a lot. Body weight exercises can surprise you sometimes; pushups, dips. If you have trouble with those, even I have trouble with those, just being a heavier guy you tend to think that you need a dumbbell or you need barbells to get the best out of your workout when a lot of body weight exercises are very beneficial. Like this one. I like to do this after performing a skull crusher, which we go over in a different part. If you super set, meaning going back to back, try doing skull crushers doing a set of 10 to 15, then jump right into a set of dips and really burn out that muscle.

Again, keep your elbows in. Do not go down to far. All the way up, squeeze. Do not lock out your elbows, so when you come to the top, do not lock that joint because it can do damage to your elbow. Always keep a soft elbow, okay? Your core is nice and tight; elbows in, stretch, squeeze, stretch, and squeeze.

Breathing is very important. Any time you work against gravity you breathe out. I am working against gravity, breathe out. Inhale as you come back, breathe out. Squeeze. That squeeze is just as important. That little pause right there is just as important as everything else.

That is your bench dip.

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A Simple But Fast Plan To Lose Belly Fat After 40, 50 and Above
When you are getting into shape it is imperative that you stay motivated. Establish some goals that you can feel positive and happy about. Exercising isn't just about losing weight and staying healthy, it's about having fun and you should always remember that. Use fun exercises as a reward for yourself when you work hard. Give the tips below a chance and you will be able to start on the right foot.


When you are exercising, try playing some of your favorite tunes. It is only natural to start moving when we hear music playing. Most people love dancing, and if you exercise with music turned on it can feel just like that. You will not even notice how tired or sore your muscles are when you are enjoying yourself. Working out to music can keep you active for a little longer.


Bring a friend or a group of friends with on your next visit to the gym. If you view this as just hanging out with friends and having fun, you will find it that much easier to exercise. When you share your exercise time with someone, it makes it pass by quickly. You will be able to focus on something else besides exhaustion when there are friends around to talk to. Adding friends to your exercise routine is really a lot of fun.


Think about one of the video games that provide a workout. Videos provide an essential distraction to daily workouts. You will be so focused on the game that you will not even feel tired. Your workout will be longer because you feel more like you are playing.


If you have clothes that look good and make you feel great, you are more likely to want to go to the gym. Get yourself some workout outfits that fit you well and are comfy. Make sure your workout clothes are something that you enjoy wearing.


Repetitive exercise routines can cause boredom and discouragement. Because of this, it is essential to try different exercises every so often. As an example, instead of just sticking to your treadmill in your home, why don't you go out for a walk or jog? By changing your exercise regimen, you will find the motivation to help you continue with your fitness goals.


Do not be afraid to pat yourself on the back, you deserve it. Once your fitness goal has been reached, rewarding yourself may be the motivation you need to take it to the next level. Get new workout duds or have several small pieces of your favorite candy.


Exercising isn't a chore, but it can certainly feel that way if you don't do enough to keep your fitness routine fresh. You can make your workout enjoyable if you follow a few simple tips. The guideline provided below will help you establish a plan that you find fun and interesting but that will also get to healthy.



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