THE MOVES: Performing a bench dip with the feet on an exercise ball.
WORKS ON: Chest and triceps strength, trunk stability.
NADIA BOROWSKI SCOTT
/ Union-Tribune
San Diego firefighter Jill Murray performed a bench dip with her feet on a stability ball and her torso erect.
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SET UP: Sit sideways on a flat bench with an exercise ball at your feet. Place one leg at a time on top of the ball and raise your buttocks off the bench using your arms. Roll forward just enough so the buttocks clear the bench.
STEPS: Keep the head and eyes up, and torso straight. Perform a bench dip, but do not move farther away from the bench.
REPETITIONS: Three sets of 10-15.
PRECAUTIONS: Keep the buttocks close to the bench, otherwise this exercise can be very stressful on the shoulders. Do not drop the head or round the shoulders. Do not go deeper in the dip than the upper arms being parallel with the ground.
OPTIONS: For more challenge, add a weight plate to your lap.
MEET JILL MURRAY
TITLE: Fire captain at Station 16, division C; peer fitness trainer
YEARS OF SERVICE:
19
AGE: 49
HOME: Bay Park
MARITAL STATUS: Single
ACTIVITIES/INTERESTS: Enjoys ocean swimming, gardening and playing with her dog, Carlitos.
Each week, Firehouse Fitness features members of the San Diego Fire-Rescue Department demonstrating exercises and stretching techniques that can be incorporated into almost any fitness routine.
