EXERCISE: Gym Workouts Oct.19, 2023 - Supersets with Dips

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EXERCISE: Gym Workouts Oct.19, 2023 - Dips


Hi friends,

How are you doing? Have you eaten? Feeling good? Join me for another session. 

Today Dax Fitness got us doing supersets, together with two (2) types of dips - the bench and the machine.

I pair up with a partner and alternating the following workouts with her. So was my wife, pairing up with my son.

A superset workout is a type of strength training in which you perform two or more exercises back-to-back with little or no rest in between. 

If you're eager to learn more about supersets, I've written about the pros and cons here!

Because they were supersets, we can only manage 3sets of 15reps each.

Here are the line-ups of the supersets:

  • DB Incline Bench Fly 2x15lbs, superset with Bench Dip
  • Smith Machine Incline Press 2x20 》25kg, superset with Seated Triceps Extension 2x12lbs
  • Double Crunch with Weight Plate 5kg and Fit Ball.
  • Cable Triceps Pulldown 21 》26.5 》32kg, superset with Short Bar Reverse Grip Triceps Pulldown 21 》26.5 》32kg
  • Bench Press 2x10 》12.5kg, superset with Machine Dip
  • DB Bench Fly 2x15kg, superset with DB Ab Crunch Press 2x15kg n Leg Raise Hold
Here is the cool video I've compiled for both Oct. 16 & 19, 2023:


About the Dips, here are the read-ups:


Bench dips and machine dips are both great exercises for building strength and muscle mass in the triceps, chest, and shoulders.

Bench dips are a bodyweight exercise that can be performed on a bench or other elevated surface. To do a bench dip, start by sitting on the edge of the bench with your hands shoulder-width apart on the bench. Extend your legs in front of you and lower your body until your upper arms are parallel to the ground. Then, push yourself back up to the starting position.

Machine dips are a weight-assisted exercise that can be performed on a dip machine. To do a machine dip, sit in the machine with your hands shoulder-width apart on the handles. Dip your body down until your upper arms are parallel to the ground. Then, push yourself back up to the starting position.

Benefits of bench dips and machine dips:

Increased muscle strength and mass. Both bench dips and machine dips are effective exercises for building strength and muscle mass in the triceps, chest, and shoulders.
Improved joint stability. Bench dips and machine dips can also help to improve joint stability in the shoulders and elbows.
Reduced risk of injury. By strengthening the muscles and joints in the upper body, bench dips and machine dips can help to reduce the risk of injury.
Increased functional fitness. Bench dips and machine dips can help to improve your functional fitness by making it easier to perform everyday activities such as lifting objects and carrying groceries.

Which exercise is better?

Bench dips and machine dips are both effective exercises, but there are some key differences between the two.

Bench dips are a bodyweight exercise, so they can be performed anywhere without the need for any equipment. However, they can be more challenging than machine dips, especially for beginners.



Till our next session, remain steadfast and stay motivated!

"I can do all things through Christ who strengthens me." (Philippians 4.13)

Fitfully yours, Gary

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡
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