Reverse Dip
Step by step
How to perform
- Move your body off the chair, supporting your weight with your arms while keeping your feet flat on the ground and your knees bent at a 90-degree angle.
- Slowly lower your body towards the floor by bending your elbows until they are at a 90-degree angle, keeping your back close to the bench.
- Once you reach the lowest point, push your body back up to the starting position using your arms, ensuring you maintain a straight spine throughout the movement.
- Repeat this exercise for the desired number of repetitions, making sure to keep your movements slow and controlled.
Overview
About this exercise
The Reverse Dip is a highly effective strength training exercise that primarily targets the triceps, shoulders, and chest, aiding in the development of upper body strength and stability. It's an excellent choice for both beginners and advanced fitness enthusiasts as it can be modified to fit various fitness levels. People would want to perform this exercise to improve their upper body strength, enhance muscle tone, and boost overall functional fitness.
Coaching cues
Form tips
Avoid rushing through the movement. Lower your body slowly and push back up to the starting position with control. This will not only prevent injury but also ensure that your muscles are getting the maximum benefit from each rep.
One common mistake is to fully extend the arms and lock the elbows at the top of the exercise. This can put unnecessary strain on the elbow joints. Instead, keep a slight bend in your elbows even at the top of the movement.
While the Reverse Dip primarily targets the triceps, engaging your core can help to stabilize your body and improve your overall form. Keep your abs tight throughout the exercise.
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