Bench Dip
If you can't do a standard dip on parallel bars, build your tricep strength with the bench dip. This bent-arm exercise opens your chest to isolate pushing muscles without the strain of your full body weight. This dip progression can be simple or you can maximize reps to challenge even the strongest triceps.
- Type Of Exercise: Strength
- Muscles: Shoulders, Chest, Triceps
- Difficulty: Intermediate
- Equipment: Plyometric Box
Free Headstand Push-Up
- Begin seated on the edge of a bench with your hands placed comfortably just outside of your hips.
- Place your feet on another bench that allows them to fully extend and your torso to remain upright (vertical).
- Lift your hips up, straighten your arms, and push down into your hands to depress your shoulder blades.
- You should now be supported by only your hands and feet.
- Bend your elbows and begin to lower your body down between the two benches.
- Keep your hips just in front of the bench you began seated on.
- Dip down as low as you comfortably can, keeping your chest open and upper body vertical.
- At full range of motion, your shoulders should be nearly to your hands.
- Press straight back up to the top, straightening your elbows, and repeat for reps.
- Exercise: Pseudo Planche Push-Up
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Moderate
- Equipment: Body Only
- Exercise: Parallel Bar Dip
- Type of Exercise: Strength
- Muscles: Chest, Triceps, Shoulders
- Difficulty: Moderate
- Equipment: Dip Station, Parallel Bars
