Getting Fit from Scratch: Chest, Arms, and Shoulders in One Workout

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Seated Dips

The dip is a great exercise for your triceps that will complement the dumbbell presses in today’s workout. Most gyms are equipped with a seated dip machine — however, I encourage you to use the side of a bench and focus on moving your own bodyweight unencumbered. You’ll find out quickly that your bodyweight is a sufficient enough stimulus for today’s workout. For this move, stand in front of a bench. Grab the bench behind you, heels on the ground, legs straight. Lower your body down until your elbows make a right angle. Push up, extending your arms, to return to the starting position.

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