Push off the chair or bench and walk your feet out slightly while keeping your body close to the chair, lowering your body until your arms form a 90-degree angle.
Keep your shoulders down and your back straight as you lower your body, ensuring your elbows are pointed directly behind you and not out to the sides.
Use your arms and shoulders to push your body back up to the starting position, fully extending your arms but not locking your elbows.
Repeat this movement for the desired number of repetitions, ensuring to maintain proper form throughout the exercise.
Pro Tip
Control Your Movement: Avoid rushing through the exercise. Lower your body slowly and in a controlled manner until your elbows are at about a 90-degree angle, then push back up. This control is essential for maximizing muscle engagement and avoiding injury. Keep Your Shoulders Down: A common mistake is to shrug your shoulders towards your ears during the dip. This can lead to shoulder strain. Instead, focus on keeping your shoulders down and back throughout the movement. Engage Your Core: To get the most out of the reverse dip, engage your core. This will not only help stabilize your body during the exercise, but also work your abdominal muscles.