How To: Do bench-dip exercises to increase your arm strength and size

If you are one of the smaller kids in school, you know that sometimes you have to exert yourself a little bit more to get noticed for your athleticism. There will always be better athletes than you, but only if you don't apply yourself. Weight training is the best way to bulk up and this exercise, called the bench dip, will beef you up by working out your biceps muscles. It's a great workout to increase your arm size.

A lot of people think that getting big arms is to do bicep exercises, however you can double your arm size by increasing your bicep size. It is a very important muscle to work out and build on. Try your hands at this bench-dip and see the results!

Step 1: Sit at the edge of the bench and place the palm of your hands at the edge of the bench. Next lift yourself up and extend both your legs out and move your torso out in front of the bench slightly.

Step 2: Lower yourself by bending at the elbows and stop at 90 degrees. Next push back up and repeat this process. For beginners, it is easier to have your feet closer to your torso when start

Disclaimer: Youth Health Alliance are not responsible for any injuries or accidents that may occur from people emulating what is seen in this video. Please take responsibility and care by only exercising to your specific limits.