Dips With Reach Over
Improves chest and tricep strength
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: pectoralis major, triceps. Secondary: anterior deltoids |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 8 sets × 10 reps |
| Estimated calories burned | ~9 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — stand in front of a stable chair or bench with hands gripping the edge
- Step 2: Initiation — lower your body by bending your elbows until your arms are bent at a 90-degree angle
- Step 3: Main movement — straighten your arms to return to the starting position, reaching one arm out to the side
- Step 4: End position — fully extend your arms and reach out with one hand
- Step 5: Return — lower your body back down to the starting position, alternating arms
- Step 6: Breathing reminder — exhale on extension, inhale on return
- Step 7: Safety note — ensure the chair or bench is stable and secure
Coaching tips
Benefits
Improves chest and tricep strength
Common mistakes
Letting the hips sag or not extending fully
Make it harder
Add weight or increase reps
Make it easier
Use a resistance band for assistance
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.