NHS Strength and flexibility: bench dip 

The NHS Strength and flexibility podcast series helps you get fit without the expense of a gym or fitness trainer. Featuring Laura from the NHS Couch to 5K programme, these podcasts talk you through a series of equipment-free exercises to improve your strength and flexibility. In the videos accompanying the podcast series each exercise is demonstrated. In this clip, Laura shows you how to do a bench dip

Download the series videos and podcasts from iTunes

Transcript of NHS Strength and flexibility: bench dip

STRENGTH AND FLEXIBILTY BENCH DIP

Sit on the edge of the bench

and place your hands on the bench by your sides, gripping the edge.

Straighten your arms and step your feet away from the bench

to lift your hips off the bench.

Keep your knees hip-width apart and bent at 90 degrees.

Keep your feet flat on the ground and toes pointing forwards.

To start the move, lower your hips towards the ground

by bending your arms to about 90 degrees.

Keep your back close to the bench.

Then straighten your arms to return to the starting position.

For more of a challenge, instead of doing the exercise with your knees bent,

do it with your legs straight, feet together and toes pointing up.

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