The dip exercise uses your body weight as resistance, and it is a push type of exercise that works out a large group of muscles in the shoulders, chest, and arms simultaneously.
For this reason, this exercise is highly beneficial, which will allow you to target numerous muscle groups in your upper body for impressive results.
This exercise can be performed as the bench dip or by holding onto two parallel bars that are shoulder width apart at the gym.
1. If you are using a bench, lean back with your legs straight out in front of you, and make sure that you are not sitting on the ground.
2. Start in a raised position with your arms supporting you against the side of the bench, and gently lower yourself down until your lower half almost touches the ground and your elbows are bent in a 90° angle.
This will provide strengthening and stretching in your shoulders, and it will also engage your arms, back, and chest.
3. To complete the motion, push yourself back up to your starting position, and repeat the exercise 15 times in three sets.
This basic exercise is beneficial to both men and women because it will define and strengthen all areas of the chest and arms.
If you are a woman who has less upper body strength, it may be helpful to do this exercise with your knees bent or using a spotter until your chest and arms become stronger to complete the motion.
There are quite a few variations that can be used for this exercise, depending upon the type of results that you are looking for.
** As an example, a man may want to change up the exercise to further target the chest muscles, which can be done by leaning your body forward as you go down.
Make sure that you keep your elbows close to your body the entire time, and lean your torso forward as you slowly lower yourself down and push back up to the starting position.
The final position of the exercise should cause a slight stretch in the shoulder muscles while targeting and strengthening all of the muscles of the chest.
This is a very basic exercise that has a large number of variations to further strengthen your back, arms, and chest muscles to offer you the sculpting and definition that you are looking for from your fitness program!