Powell Pack Workout Guide: Bench Dip

Step 1: Start in a seated position with your knees extended and locked, your heels on the floor, and your hips held a couple of inches in front of a seat, at seat level. Support yourself with your hands behind you on the seat, with your elbows extended. Your hands should be spaced apart at shoulder width.

Bench Dip1LR

Step 2: Lower your body, bending your elbows to a 90-degree angle.

BenchDip2.LR

Step 3: Press upward through your palms until your elbows are fully extended, your hips are at seat level, and you’re in the starting position.

Bench Dip1LR

Modification 1: For a beginner dip, movement can be modified by performing dip with knees bent at a 90 degree angle and feet flat on the floor. The rest of the move is identical.

DipModLR

Modification 2: Movement can be performed from a sofa or chair to create a “sofa/chair dip”

 


2 Comments

  1. vicky lambert - September 9, 2014

    Cant do due to Caal Tunnel…modification plz??

    • Team Powell - September 10, 2014

      Maybe try an tricep raise? Hold one end of a dumbbell in both hands, raise your hands straight over your head, and then lower them behind your head, bending at the elbow, then straight up again. You should be able to do this movement without having to bend/move your wrists. I hope this works better for you. 🙂

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