Sitting Dip Program for beginners by @okoriepresh27.

Hello Trainees, I'm @okoriepresh27 or you can address me as Instructor01 here. I'd be taking us through some training programs.

It's agreed that a good relationship aids to a proper conversation. So, you can get to know more about me here, if that would help us have good training sections.

Having talked about that, let's head to today's training program!

SITTING DIP

We hope to know about these at the end of our training section.

• What's sitting dip?
• Benefits of sitting dip.
• Targeted muscle group.
• Proper ways to do it!
• Mistakes to avoid!

N/B: Before hitting the gym or starting up a training program, we do have a purpose in mind.
Often, 4 main purposes are:

• Get stronger.
• Get shredded.
• Get bigger.
• Lose weight.

So while we'd be discussing about our program for today (Sitting dip), we would appreciate it if you let us know in the comment section what is or would be your purpose to start a training program.

That way, it makes it easier for us to create our training schedule in a way that benefits everyone.

Let's start our training program for today!

What's Sitting Dip?

Sitting dip or triceps dip is a body weight exercise that targets and helps to build the arms and shoulder strength of an individual.

This exercise can virtually be done everywhere, as long as there is the provision of a chair or bench.
It is categorised as an upper body exercise.

Sitting dip is an important exercise for every body builder, and when it comes to beginners, it is highly recommend.
Why?
Let's find out.

Benefits Of Sitting Dip

The following are it's benefits:

• Balances the the upper body.
• Burns calories.
• Builds the strength of the arms, triceps and shoulder.
• Since most workout programs are done using the arms, sitting dip makes it easier for beginners to acquire arms strength which in turn helps them to run other programs.

Targeted Muscle Group

• Arms.
• Shoulder.

In general, it is an upper body exercise.

Having gotten to know about the sitting dip program and it's benefits, how then can we do it right.

Let's find out!

Proper ways to do it

Method 1. Get yourself a stable chair or bench. Grip the edge of the chair or bench, while you place your arms next to your hips.
Your foot should be about hip-width apart.
Place your fingers as though it's pointing to your foot. And don't forget to make sure that your heels are touching the ground. Chin up.

Method 2. Slowly lower your body till the point where your elbow are bent between 45 to 90 degrees.

Method 3. Slowly move yourself back up to the starting position to complete a rep.
Make sure your hands maintains a straight position during the workout.

Try doing 5 sets of 10 to 15 repetitions. Take a Break of 10-12 seconds after each set before doing a new one.

Mistakes To Avoid

While the program seems easier to do, there are some common mistakes that are often done.

1. Do not dip too low to the point where you feel heavy strains on your shoulders.
If you push dipper while feeling those pains, then we can say that you'd be welcoming a possible shoulder injury.

Note though, if you do not lower your body properly, your would not be able to get the contractions needed to build your arms.
Striking a balance is needed here!

2. Do not lean too forward while dipping cause that would mean you training your chest instead of your triceps.
Maintain a straight line in your arms and body while doing the exercise.

3. Do not lock your elbows while returning to the starting point. Locking the elbow would resist the tension going to the triceps.
Slightly soften the process.

4. Do not be too fast while running the program.
Your muscles contracts and relax during the program, so, it needs time to do that.

But, don't be too slow either.

5. Do not push yourself up using your legs.
Remember that the targeted muscle is the triceps. Allow them to do there jobs.

CONCLUSION

I want to believe that we enjoyed and got the points needed to run this workout program successfully.

If you've got any question, leave it at the comment section, we'd surely reply you.

Don't forget to let us know in the comment section what your body goal is.

I look forward to seeing y'all in our next training section.

Cc:
@steemfitnesshub
@meymeyshops
@mobibliss
@jespy