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Dips work your chest, shoulders, and biceps to get your entire upper body toned.

1. Sit on the edge of a bench or chair. Place your hands on either side of your hips, fingers gripping forward over the edge of the seat. Plant both feet on the floor and scoot your hips forward off the seat.

2. Bend your arms, lowering your body. Keep your torso straight and hips as close to the bench as possible. Use your arm muscles to control your decent.

3. Stop when your shoulders are level with your elbows or just before. Your elbows should stay directly over your hands throughout the movement.

4. Straighten your arms by pressing yourself back up to the start position. You can use your legs as necessary, but try to keep the power coming from your arms.

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