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How to do bench dips correctly

Fitness By Nina Odongo
Bench dips are a good exercise to add into any home workout (Shutterstock)

Tricep dips are a bodyweight exercise that work your triceps primarily but also target your shoulders and chest.

ALSO READ: Six easy at home exercises for pregnant women

They do not require any equipment and can be done on the floor, off a chair, low wall or even stairs, virtually anywhere, making them a good exercise to add into any home workout.

However, the biggest mistake people make is assuming the tricep dip is too simple. As with any exercise, in order to reap the benefits, you must pay attention to form.

How to

  • With your back to the chair, place your palms on the edge of a chair or bench, fingers facing forward.
  • Keeping your torso close to the chair, walk your feet forward until your knees are at ninety degrees and your thighs are parallel to the floor. To increase the difficulty, walk your feet further forward.
  • Lower your bum towards the ground in a straight line until your elbows are at ninety degrees.
  • Engage your triceps and press back up to start.

Common mistakes

  • Letting your bum travel forward at the bottom of the dip.
  • Not dipping low enough.
  • Locking your elbows at the top of the movement.

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