• This workout can be done by applying two to three sets of 10 to 15 repetitions.


Jan 23, 2020, 04:12 PM IST

Lifestyle Desk. Bench dips are an excellent exercise for triceps, chest and shoulder strengthening. It also helps in reducing the extra fat accumulated on the lower body. Doing this improves the strength of strength training. If it is difficult for you to exercise on one bench, you can do it with the help of two benches.

Learn these four benefits as well

This makes the muscles strong. By doing this workout, the deterioration in chest muscles and bone density is stopped. This is a great exercise for those wanting a strong body.

It is important to strengthen your physical joints and tissues to avoid less injury. Doing this strengthens the physical joints and tissue and reduces the possibility of injury.

This increases the level of endorphins in the brain, which keeps you energetic as well as keeps the mind calm. It is essential for mental development and helps in reducing stress.

Bench dips allow the absorption of nutrients in the body well and reach the required nutrition to the bones. This strengthens bones and reduces the possibility of fractures.

In this workout, dips are applied on the bench. To apply the dips, hold both of your hand toes above the bench. Then bend the knees and let the whole body go down on the shoulders and then lift it up. During this time, if you want, you can also put both feet on top of a table. You can also do it in gym, park or at home. Do not bend your elbows more than ninety degrees while doing this. You can do 20 repetitions and four sets according to your ability.

  • Try to keep your elbows close to the bench.
  • Do not attempt to touch the hands with the ground. This can cause pain in your shoulders.
  • Focus your attention on the arms instead of the shoulders.

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