Plank dips are a popular exercise that involves a combination of a plank and a dip. This exercise helps to strengthen the core and upper body muscles. It is an effective way to tone your arms, shoulders, chest, and back muscles. In this article, we will explain what plank dips are and how to do them correctly.
What Are Plank Dips?
A plank dip is a bodyweight exercise that combines two different movements: the plank and the dip. The plank is a static exercise that involves holding your body in a straight line while resting on your forearms and toes. The dip, on the other hand, is a dynamic exercise that involves bending and straightening your arms to work your triceps and chest muscles.
When you combine the two exercises, you get the plank dip. This exercise involves performing a dip while holding a plank position. It requires a lot of strength and stability in your core and upper body muscles.
How to Do Plank Dips
Here are the steps to do plank dips:
- Start in a plank position with your forearms resting on the ground and your body in a straight line from head to toe.
- Engage your core and keep your hips level.
- Bend your elbows to lower your body towards the ground while keeping your elbows close to your sides.
- Push yourself back up to the starting position.
- Repeat for the desired number of reps.
Make sure to keep your body in a straight line throughout the exercise. Avoid letting your hips sag or lifting them too high.
Variations of Plank Dips
There are several variations of plank dips that you can try to make the exercise more challenging:
- Single-arm plank dips: Perform the exercise with one arm at a time to increase the workload on your triceps and chest muscles.
- Weighted plank dips: Hold a weight plate or dumbbell on your back to add resistance to the exercise.
- Side plank dips: Perform the exercise from a side plank position to target your oblique muscles.
Benefits of Plank Dips
Plank dips offer several benefits for your body:
- Strengthen your core and upper body muscles
- Tone your arms, shoulders, chest, and back muscles
- Improve your posture and balance
- Help you burn calories and lose weight
Plank dips are a great exercise to add to your workout routine if you want to improve your upper body strength and tone your muscles.
Conclusion
Plank dips are a challenging exercise that combines the plank and dip movements. They are effective for strengthening your core and upper body muscles and toning your arms, shoulders, chest, and back muscles. There are several variations of the exercise that you can try to make it more challenging. Add plank dips to your workout routine and enjoy the benefits they have to offer!