Hi. I'm Reuben Belliard from Warrior Fitness Boot Camp here in New York City. Today I'm going to show you how to do a dip. And a dip, all you need is a sturdy, flat object or flat surface to place your hands to perform a dip. We're going to perform a dip on a chair we have right here. So, first thing you do, you're going to find that surface, make sure whatever you're using is sturdy. You don't want to fall. You're going to place your hands on the edge of the surface. I'm placing my hands onto the edge of the chair. All right. One way to do it, legs are straight and what I'm going to do is go straight down. I'm trying to get my biceps parallel to the floor. Then I'm going to come up, squeeze my triceps. All right. I'm trying to have my triceps do all the work. I don't want my hips to go all the way out. I want them as close as I can to the chair without touching the chair.
For beginners it's good to start with your knees bent. You know, obviously, this is going to give you more support. You're going to go down and come back up. As you start to improve, you can slowly walk your feet out and perform dips. Once you get strong enough, you can do them with your legs nice and straight. Go down and up. All right?
The dip is a great exercise to really focus on your triceps. Again, the key things you need to worry about is make sure you have a sturdy surface to place your hands and perform the dip. And if you are having a hard time you can bend your knees. That will make it a bit easier. And that's how you do a dip.