The exercise dips on support primarily works the muscles Triceps, Chest and secondarily works the muscles Triceps lateral head, Triceps long head.

Proper position Sit on the edge of a support with your hands by your hips. Your palms should be on the support, fingers pointing forward. Move your feet forward until your hips are slightly in front of the bench. Your legs can be bent or straight. Your shoulders should be level with your wrists. Rotate your shoulders outward to engage your back muscles. Keep your chin in a lowered position throughout the movement. Keep your shoulders and hips tense, while keeping your abs contracted. Movement Maintaining the same position, slowly bend your elbows and lower your hips towards the floor until your upper arms and forearms form a 90-degree angle. Pause at the bottom of the movement. Contract your triceps to come back up. Finish the movement by exerting a strong contraction of your triceps while maintaining a slight flexion of your elbows. Repeat until you've achieved the desired number of repetitions. Breathing Inhale on the way down. Exhale on the way up.

Proper position Sit on the edge of a support with your hands by your hips. Your palms should be on the support, fingers pointing forward. Move your feet forward until your hips are slightly in front of the bench. Your legs can be bent or straight. Your shoulders should be level with your wrists. Rotate your shoulders outward to engage your back muscles. Keep your chin in a lowered position throughout the movement. Keep your shoulders and hips tense, while keeping your abs contracted. Movement Maintaining the same position, slowly bend your elbows and lower your hips towards the floor until your upper arms and forearms form a 90-degree angle. Pause at the bottom of the movement. Contract your triceps to come back up. Finish the movement by exerting a strong contraction of your triceps while maintaining a slight flexion of your elbows. Repeat until you've achieved the desired number of repetitions. Breathing Inhale on the way down. Exhale on the way up.

The exercise variants are: dips at the parallel bar, dips machine, leaning torso dips on the assisted machine, assisted machine dips.

The equipment needed for the exercise dips on support is: Musculation bench, Without equipment, Plyobox.

Dips on support - Exercise

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Instructions

Proper position

Sit on the edge of a support with your hands by your hips. Your palms should be on the support, fingers pointing forward.
Move your feet forward until your hips are slightly in front of the bench. Your legs can be bent or straight. Your shoulders should be level with your wrists. Rotate your shoulders outward to engage your back muscles.
Keep your chin in a lowered position throughout the movement.
Keep your shoulders and hips tense, while keeping your abs contracted.

Movement

Maintaining the same position, slowly bend your elbows and lower your hips towards the floor until your upper arms and forearms form a 90-degree angle.
Pause at the bottom of the movement.
Contract your triceps to come back up.
Finish the movement by exerting a strong contraction of your triceps while maintaining a slight flexion of your elbows.
Repeat until you've achieved the desired number of repetitions.

Breathing

Inhale on the way down.
Exhale on the way up.

Difficulty	Beginner
Focus	Compound
Equipments	Musculation bench Without equipment Plyobox
Sports	Bodybuilding Callisthenics Fitness
Categories	Basic exercise At home At gym Outside Upper body