Bench Dip is performed between two benches. It is an isolated form of reverse flexion and extension, also known as supine push-up. It is a difficult-to-control movement, so it requires the triceps brachii to reach a certain level. Practice again with strength.
Target exercise area: Triceps
Action essentials:
1. Lie on your back with your hands behind your back on a slightly higher stool , put your feet on a shorter stool, and let the rest of your body hang in the air.
2. Exhale, relax your shoulders, slowly bend your arms at your elbows, sink your body as much as possible (especially your hips), and pause for 2-3 seconds. When the body sinks, the movement should be smooth, and always control the triceps to slowly lower until you feel the triceps fully stretched.
3. Then inhale, stretch your arms to support your body and restore it. Use the contraction force of the triceps brachii to straighten the arms and the triceps brachii at the "peak contraction" position, and pause for a moment. . Repeat the above action process.
Notes:
1. When flexing and extending the arms, move at a moderate speed, the body should be straight, and the elbows should pinch the arms inward.
2. Raising the height of the feet or bearing weights (weight-bearing bells on the waist) can increase the difficulty of training and increase load stimulation.
3. If the strength is not enough, you can lower the height of the legs.
