Usually, dips are done on a machine called the Roman chair or parallel bars. However, when you don't have access to this equipment or you want to build muscle at home, you need to find alternatives.
You can therefore perform this exercise between 2 benches or 2 chairs. Here is the execution to adopt. This exercise is suitable for beginners as well as for experienced weight trainers.
The exercise is of course carried out at the body weight and requires that you set up your equipment properly before you start.
The muscles most solicited will be the triceps and in second plan the shoulders and trapezoids and the pectorals.
How to do dips between two benches?
Place the benches or chairs so that your lower body can rest on them. Before you do this, make sure the supports do not move. For benches that are very heavy, this is not a problem. However, if you take 2 chairs, it is advisable to make sure that the legs do not slip or you could get hurt.
After performing the warm-up exercises, sit down between the two benches with your hands on one of the benches. With the help of your arms, thanks to the bending of your elbows, go down slowly and then come back up to the starting position, stretching your triceps as much as possible. your arms should be as close to your body as possible and not spread out. Your buttocks should not touch the ground, thus you will play with time under tension.
Variant
- To add difficulty, you can put on a weighted vest so that the exercise is no longer body weight.
- However, if the exercise is too difficult, it is advisable to use only a bench. You can put your feet on the floor to reduce the weight of your body. Always keep your back straight for this exercise.
Find this exercise in the following program:
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