Dips on a bench

Main muscles performing the movement: Triceps
Other muscles involved in movement: Pectoral muscles shoulder
Mandatory Equipment: One or two benches
Level: Beginner
Movement: Pushing

Method of execution

➡ Sit on a bench and propped his hands to the body.
➡ Place your feet on the floor / second bench of the width of the pelvis.
➡ Raise hands on and displace your body forward slightly, tighten the muscles ofyour back and pull the shoulders back.
➡ Sit down with only moderate speed until your elbows at right angles.
➡ While descend, keep your spine vertical and push the elbows back.
➡ Return the starting position.

Variations

You can put your feet on the second bench to be more demanding exercise. If this option also gets too easy, then let your partner at the gym to put weight on your lap.In this case, not necessarily someone to monitor during exercise.