bench dips, unique bodyweight exercises difficulty rating for one rep – 4 out of 10.
Average time taken to master 2 weeks.
This great little exercise can be done almost anywhere, is simple to perform and yet can give amazing results in a very short space of time. Although not the most demanding triceps exercise the fact that your feet are against a wall throughout the exercise means you still require a good level of triceps strength and coordination to perform these correctly so it is a good idea to build up with the standard exercise before you include this version in your training routine.
Before you begin you need to position a bench close enough to a wall so that you can place your feet against it and keep them there throughout the exercise.
Then when you are ready, place your hands on the bench, shoulder width apart and push your feet against the wall so that your legs are straight and roughly in line with the bench. Now keeping your feet against the wall, lift your arms up straight, take a deep breath and slowly lower yourself down until your elbows are at 90 degrees, hold this position for a second and then breathe out as you push yourself back up to the starting position.
Placing your feet against a wall means your triceps have to lift more weight than the standard version of this exercise so build up with the easier one first.
As well as moving your arms up and down you also need to push forward at the same time to keep your feet in place.
Your elbows should point directly behind you at all times.
Try to keep your elbows tight against your body and do not let them flare out to the sides.