Classic Arnold Dips

To perform Arnold Dips, start by seating yourself in the middle of a flat bench or on a chair. Your hands rest at your sides, gripping the cushion. Maintain an upright posture with your gaze directed forward. The position of your legs can influence the level of difficulty. For a less challenging variation, keep your legs bent with your feet fully on the ground. If you want to make the exercise more demanding, you can partially or fully extend your legs so that only your heels touch the ground.

Movement execution

Commence by exhaling and shifting your hips forward in front of the bench or chair. Your arms are nearly completely stretched out. While inhaling, lower your hips toward the ground. Your elbows bend slowly, forming a right angle between your upper and lower arms. Maintain your elbows close to your body to effectively engage your triceps. When exhaling, push your upper body upward again. Ensure that you don't fully extend your arms even in the initial position to safeguard your elbow joints.

Also of interest is

The concluding section also contains some recommendations and guidance for the optimal execution of Arnold Dips, along with a list of the most common mistakes.

Stressed muscles and common mistakes

Additional information about the engaged muscles and common mistakes in the classic Arnold Dips exercise can be found on the Arnold Dips main page.

Alternative variants to classic Arnold Dips

To make your training more diverse, you have the option of incorporating similar exercises or alternative variations of the classic Arnold Dips into your program.