Feel like you can’t get rid of the dreaded arm jiggle? Then read this, because hope is not lost! The bench dip exercise is an epic tricep toner and perfect for you to get those toned arms. I’m a big fan, because you can do bench dips whenever, wherever and no equipment is required! So if you’re doing an outdoor workout, training at the gym or even at home, with the following 4 instructions you are ready to go!
1. Start position: place a bench behind your back (at home you can use a chair) and while looking away from it hold on to the bench on its edge with your arms and hands fully extended at shoulder width. Extend your legs forward and bent at the waist, vertical to your torso.
2. Now here comes the dip! Slowly lower your body until you lower yourself far enough to where you bent your elbows and arms in an angle slightly smaller than 90 degrees, between your upper-and forearm. Your forearms should always be pointing down.
3. To finish the movement, use your triceps to bring your torso up again and lift yourself back to the starting position.
4. Repeat! I prefer to do 4 sets of 15 reps.
Tip: to make it harder straighten your legs out in stead of bended legs, or lift one leg out.
The harder you work, the better you get! Good luck ladies, you can do it!