Bench Dips vs Close-Grip Push-Up off of a Dumbbell

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.

Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.

Using your triceps to bring your torso up again, lift yourself back to the starting position.

Repeat for the recommended amount of repetitions.

Lie on the floor and place your hands on an upright dumbbell. Supporting your weight on your toes and hands, keep your torso rigid and your elbows in with your arms straight. This will be your starting position.

Lower your body, allowing the elbows to flex while you inhale. Keep your body straight, not allowing your hips to rise or sag.

Press yourself back up to the starting position by extending the elbows. Breathe out as you perform this step.

After a pause at the contracted position, repeat the movement for the prescribed amount of repetitions.