3 Minute Dip Challenge

Part 4 of 4 in our 3 Minute Challenge…

3 Minute Dip Challenge

This is not an easy task by any means since you will be using a very small muscle group to move your body through space.

Another factor that is going to limit the consistency of the results is how you perform the exercise. To make this equally fair for all we will be using a chair dip or bench dip. To execute this one, you need to have your arms behind you on one chair and your feet either on another chair or on the ground simply as pivot points not to be used for pushing and cheating.

This falls into both the muscle ENDURANCE and POWER challenges, since you will be using a small muscle to move your weight you need power to even get started and since it is such a small group exhaustion will come quickly and you will need muscle endurance for your triceps to keep going rep after rep for 3 minutes.  You will also be working your core stabilization, some front delts and even traps during this exercise.

Here are the requirements for this dip challenge:


  • To challenge yourself
  • Set a new standard for you to beat each month
  • Video this and post it on YouTube for all to see, become a HERO to many
  • Tag and link EmpoweredNutrition.com and add your link to the comments on this post (this helps build your YouTube traffic as well)
  • 1 Night Hotel Stay – Do the Video version of your challenge and let us know and I will send you 1 Night Free Hotel Stay on me just for entering.  Come on its going to be fun, motivate you to beat yourself and others and I will give you a prize just for entering a free contest.

I look forward to seeing your results.  Even if you don’t do the whole video thing, post your results as a comment on the blog post and we will be sure to add you to our long list of Empowered Achievers.

Here is the list of 3 Minute Challenges for you…

Challenge #1 – Push Ups

Challenge #2 – Chin Ups

Challenge #3 – Squats

Challenge #4 – Dips

For ideal results and the ability to track your results from all your nutrition and training you should set up a standard set of tests for yourself to see where you are today and where you are going and to make sure you are on track on the way.  After all you can’t drive to Disney without a road map, a game plan and some check points on the way.

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  1. james
    8 years ago

    I am not sure if I am the only one – but I can’t read it due to the color scheme you used. I did print the article and thought it was a great challenge

    • Patrick
      7 years ago

      Thanks James. I love the simple challenge. It works like a charm and in the end if you do all of them in one session its a killer muscle cardio workout in 24 minutes.

      Sorry the background is weird on you. It should be green with a white body and black writing on the screen. Not sure what happened.

  2. Jerrie Buttrey
    7 years ago

    My personal normally don’t abandon responses nevertheless the idea to be able to this kind of! My book marked ones blog upon reddit!