Article: You can use any sturdy bench or chair, such as a workout bench or even a park bench. Sit on the edge of the bench and put a hand down on either side of your legs. Your hands should be about shoulder-width apart. Straighten out your arms. Place your feet flat on the ground with your knees at a 90-degree angle. Squeeze your core muscles to tighten them. Move yourself off the front edge of the bench and use your arms to lower yourself down toward the floor. Don't go all the way down. Dip down enough that your elbows end up at a 90-degree angle. As you dip, make sure your body stays upright. Look straight ahead to remind yourself not to dip your head while you're performing a dip. Also, keep your elbows close to your body. When you reach the bottom of the dip, stay there for a couple of seconds. That will force your arm muscles to work harder while you hold yourself in place. Once you've held the position, move your body back up, keeping your core tight as you do. At the top, lock your elbows momentarily. Keep going for the whole set, doing 8 to 10 reps at a time. When you move your body down, try to do it in slow motion. Moving more slowly works your muscles harder. Try 2-3 sets at a time. For a variation, straighten your legs out in front of you instead of bending at the knees.
What is a summary of what this article is about?
Get into position with a bench behind you. Tighten your core and lower your body off the bench. Keep your head and upper body straight. Hold the dipped position for 1-2 seconds before pushing back up. Move yourself up and down without returning to the bench.