5 Must-Try Exercises That Start With D For a Total Body Workout

List of 5 Must-Try Exercises that Start with ‘D’  (How To Perform, common mistakes to avoid, tips, Intensity level, Muscles Worked, Average Calorie Burn, safety precautions)

Exercise is not just about looking good, it’s about feeling good too. Having morе еnеrgy is one of thе biggеst bеnеfits of including еxеrcisе in your daily routinе. Regular еxеrcisе incrеasеs oxygеn dеlivеry and blood flow throughout thе body and gives you a boost of еnеrgy that lasts long after your workout ends.

In this article, we’re going to explore five must-try exercises that start with D, with instructions on how to perform them, common mistakes to avoid, tips, their intensity level, muscles worked, average calorie burn, and safety precautions while performing them.

So let’s dive in and discover the exciting world of exercises that start with “D”!

5 Must-Try Exercises That Start with ‘D’

1. Dips
2. Diamond Push-Ups
3. Decline Bench Press
4. Double Crunches
5. Diagonal Lunges

Dips are a bodyweight exercise that primarily targets the triceps, chest, and shoulders. They involve lowering and raising your body using the strength of your arms while holding onto parallel bars or rings.

Dips are a great compound exercise that can help improve upper body strength, stability, and overall muscle definition. They also engage the core muscles and can help improve your posture.

How To Perform:

• Start by standing between two parallel bars or rings, with your arms extended and your hands gripping onto the bars/rings. Your feet should be shoulder-width apart.
• Slowly lower your body by bending your elbows until your upper arms are parallel to the ground. Keep your body straight and avoid leaning forward.
• Once you reach the bottom of the movement, push yourself back up to the starting position by straightening your arms.
• Repeat for the desired number of reps. Make sure to engage your core and keep your shoulders down and back throughout the movement.

Common Mistakes to Avoid While Doing Dips:

• Leaning too far forward. This can put unnecessary strain on your shoulders and decrease the effectiveness of the exercise. Make sure to keep your body straight throughout the movement.
• Not engaging your core. Dips not only target the upper body but also engage your core muscles. Make sure to keep your core tight and avoid arching your back.
• Going too low. Going too low can put excess pressure on your shoulders and cause injury. Aim to lower your body until your upper arms are parallel to the ground.
• Not using the full range of motion. Make sure to fully extend your arms at the top of the movement and lower yourself until your upper arms are parallel to the ground. This ensures that you are getting the full benefits of these exercises that start with D.

Tips:

• Warm up your muscles before attempting dips to prevent injury and improve performance.
• Start with assisted dips using a resistance band or machine if you are a beginner. This will help build strength and proper form before attempting full-body weight dips.
• Keep your shoulders down and back throughout the movement to avoid strain and maintain proper form.
• Focus on slow and controlled movements rather than using momentum. This will engage your muscles more effectively.
• To target different muscles, you can vary the width of your grip on the bars or rings. A wider grip will target the chest more, while a narrower grip will focus on the triceps.

Intensity level:

Dips can be adjusted to different intensity levels by changing the angle of your body. The more upright your body is, the easier the exercise will be. As you become stronger, you can gradually lower your body and increase the difficulty.

Adding weight or trying different variations can also increase the intensity of dips. It is important to start with proper form and gradually progress to avoid injury.

Muscle worked:

• Dips primarily target the chest, triceps, and shoulders. They also engage the core muscles for stability and balance.
• Dips also work the back and biceps as stabilizer muscles.
• By varying the width of your grip, you can target different areas of the chest and arms.

Average Calorie Burn:

The number of calories burned during dips will vary depending on factors such as body weight, intensity level, and duration of the exercise.

On average, an individual weighing 155 pounds can burn approximately 100-150 calories in 10 minutes of doing dips. For best results, focus on proper form and gradually increase the intensity rather than this number.

Safety Precautions While Performing Dips:

• Make sure the dip bars or rings are sturdy and secure before using them.
• If you experience any pain or discomfort, stop these exercises that start with D and adjust your form or seek medical attention.
• Avoid locking your elbows at the top of the movement to prevent strain on the joints.

A diamond push-up, also known as a close-grip push-up, is a variation of the traditional push-up. Instead of placing your hands shoulder-width apart, you bring your hands closer together, forming a diamond shape with your index fingers and thumbs.

How To Perform:

• Begin in a high plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
• Bring your hands closer together until your index fingers and thumbs touch, forming a diamond shape between your hands.
• Keep your elbows close to your sides and lower your body toward the ground by bending your arms
• Keep your core engaged and your back straight throughout the movement.
• Once your chest touches the ground, push through your palms to straighten your arms and return to the starting position.
• Repeat for the desired number of repetitions.
• To modify, you can perform diamond push-ups on your knees instead of your toes.
• To increase the difficulty, elevate your feet on a bench or stability ball.

Common Mistakes to Avoid While Diamond Push-Ups:

• Allowing your elbows to flare out to the sides instead of keeping them close to your body.
• Not engaging your core, can cause your hips to sag or your back to arch.
• Not maintaining a straight line from head to heels throughout the movement.
• Not fully extending your arms at the top of the movement.
• Placing your hands too close together can put excessive strain on the wrists.
• Raising your hips too high can take the focus off of the triceps.
• Not breathing properly, can lead to fatigue and dizziness.
• Rushing through the movement instead of maintaining control and proper form.  Remember to focus on quality over quantity when performing these exercises that start with D.

Tips:

• Start with a modified version on your knees and gradually work your way up to the full version on your toes.
• Engage your core and keep your body in a straight line throughout the movement.
• Keep your elbows close to your sides and focus on using your triceps to push yourself up.
• Take breaks as needed and listen to your body.
• Experiment with different hand placements to find the most comfortable and effective position for you.
• Stay consistent with your workouts to see progress and improvements in your diamond push-ups.

Intensity level:

Diamond push-ups can be adjusted to different intensity levels depending on your fitness level. If you are a beginner, start with the modified version on your knees and gradually work your way up to the full version on your toes. You can also vary the number of repetitions and sets to increase or decrease the intensity.

To make diamond push-ups more challenging, you can elevate your feet on a bench or stability ball, or add additional resistance by using a resistance band or wearing a weighted vest. You can also increase the difficulty by experimenting with different hand placements as you become stronger.

Muscle worked:

• Diamond push-ups essentially target the triceps, which are located on the back of your arms.
• They also engage the chest, shoulders, and core muscles as stabilizers.
• By keeping your body in a straight line throughout the movement, you also work your back and leg muscles as they help keep you stable.

Average Calorie Burn:

The number of calories burned during diamond push-ups varies depending on factors such as weight, intensity, and duration. On average, a person weighing 150 pounds can burn approximately 9 calories per minute doing diamond push-ups.

This number may increase if the intensity is higher or if additional weight or resistance is added. The number of calories burned may also vary depending on individual factors, so your workout shouldn’t be only focused on burning calories.

Safety Precautions While Performing Diamond Push-Ups:

• Warm up properly before performing diamond push-ups to prevent injury.
• Listen to your body and take breaks as needed while performing diamond push-ups.
• Maintain proper form throughout the movement to avoid strain on your wrists or other areas.

Decline bench press is a strength training exercise that involves lying on a decline bench with your feet secured and pushing a barbell or dumbbells up and away from your chest. This exercise primarily targets the lower portion of the chest muscles.

How To Perform:

• Set up a decline bench at a 30-45 degree angle and secure your feet at the end of the bench.
• Lie down on the bench with your head towards the lower end and your back flat against the bench.
• Grasp the barbell or dumbbells with an overhand grip, slightly wider than shoulder-width apart.
• Lift the weight off the rack and lower it towards your chest, keeping your elbows close to your sides.
• Push the weight back up towards the ceiling, extending your arms fully.
• Repeat for the desired number of repetitions.
• Once finished, carefully return the weight to the rack.

Common Mistakes to Avoid While Decline Bench Press:

• lifting your feet off the bench. This can lead to strain on your lower back and decrease the effectiveness of the exercise.
• Using too much weight. It’s important to start with a manageable weight and gradually increase as you become stronger.
• Using too much weight can compromise your form and increase the risk of injury.
• Flaring your elbows out. Keep your elbows close to your sides throughout the movement to target the chest muscles properly.
• Not breathing properly. Remember to inhale as you lower the weight towards your chest and exhale as you push it back up. Holding your breath can cause dizziness and decrease your performance.
• Not using a  spotter. It’s always recommended to have a spotter when lifting heavy weights to ensure safety and proper form.

Tips:

• Focus on keeping your back flat against the bench and your feet firmly planted on the ground throughout the movement.
• Use a controlled and slow tempo, rather than rushing through the exercise.
• Vary your grip width to target different areas of the chest muscles.
• For a well-rounded chest workout, include other chest exercises in your routine.

Intensity level:

The intensity level of the decline bench press can vary depending on the weight used and the number of repetitions performed. It is generally considered a moderate to high-intensity exercise, as it targets the larger muscles of the chest.

The intensity can be adjusted by using lighter or heavier weights and varying the number of sets and repetitions. Listen to your body and adjust the intensity accordingly to prevent injury.

Muscle worked:

• The decline bench press primarily targets the lower portion of the chest muscles, known as the pectoralis major.
• It also engages the triceps, shoulders, and core muscles as stabilizers. You can also target different chest muscles by varying your grip width.
• A wider grip will target the outer chest muscles, while a closer grip will target the inner chest muscles.

Average Calorie Burn:

The average calorie burn for a decline bench press can vary depending on factors such as weight, repetitions, and intensity.

On average, a person weighing 155 pounds can burn approximately 135 calories in 30 minutes of decline bench press. It’s important to remember that regular exercises that start with D and a balanced diet are key to maintaining a healthy weight.  

Safety Precautions While Performing Decline Bench Press:

• Start with a manageable weight and gradually increase as you become stronger.
• Use proper form and technique to avoid strain on your muscles and joints.
• Have a spotter when lifting heavy weights to ensure safety and proper form.

Double crunches are a core strengthening exercise that targets both the upper and lower abdominal muscles. It involves performing a traditional crunch while also lifting the legs off the ground, engaging the lower abdominal muscles.

How To Perform:

• Lie on your back with your knees bent and feet flat on the ground. Place your hands behind your head, elbows out to the sides.
• Engage your core muscles and lift your shoulders and upper back off the ground, bringing your chest towards your knees.
• At the same time, lift your legs off the ground, bringing your knees towards your chest.
• Hold for a second at the top of the movement before slowly lowering back down to the starting position.
• Repeat for the desired number of repetitions.

Common Mistakes to Avoid While Double Crunches:

• Pulling on your neck with your hands instead of engaging your core muscles.
• Moving too quickly and using momentum instead of controlled movements.
• Not fully engaging the lower abdominal muscles by lifting the legs off the ground.
• Holding your breath instead of breathing deeply throughout the exercise.

Tips:

• Keep your core engaged throughout the entire movement, focusing on pulling your belly button towards your spine.
• Keep your neck and shoulders relaxed, and avoid pulling on your neck with your hands.
• Slow down the movement and focus on using your abdominal muscles to lift your upper body and legs off the ground.
• Breathe deeply and exhale as you lift your shoulders and legs.
• To make the exercise more challenging,  you can hold a weight or resistance band across your chest, or extend your legs straight up instead of bending them.

Intensity level:

Double crunches can be a moderate to high-intensity exercise, depending on the number of repetitions and sets performed.

The intensity can also be increased by adding weight or resistance to the movement. It is important to listen to your body and modify these exercises that start with D if needed to avoid overexertion.

Muscle worked:

• Double crunches primarily target the abdominal muscles, specifically the rectus abdominis, transverse abdominis, and obliques.
• It also engages the hip flexors and quadriceps muscles in the legs.
• Additionally, the back muscles are engaged as stabilizers during the movement.

Average Calorie Burn:

The number of calories burned during double crunches will vary depending on factors such as body weight and intensity.

On average, a person weighing 150 pounds can burn approximately 100-150 calories in a 15-minute session of double crunches.

Safety Precautions While Performing Double Crunches:

• Avoid performing double crunches if you have a history of back pain or injuries.
• Keep your movements controlled and avoid using momentum to prevent strain on the back.
• As we always do when exercising, it’s important to listen to your body and take breaks when necessary.

How To Perform:

• Stand with your feet hip-width apart and your hands on your hips.
• Take a large step to the side at a diagonal angle, keeping your toes pointed forward.
• Bend your knee and lower your body towards the ground, making sure your knee does not extend past your toes.
• Push through your heel to return to the starting position.
• Repeat on the other side.
• Continue alternating sides for the desired number of repetitions.
• To increase the intensity, you can hold dumbbells or a kettlebell in your hands.

Common Mistakes to Avoid While Diagonal Lunges:

• Allowing your knee to extend past your toes when lowering into the lunge.
• Leaning too far forward or backward, instead of keeping your torso upright.
• Taking too large of a step can cause strain on the knee joint.
• Using momentum to complete the movement instead of controlled movements.
• Not keeping your feet pointed forward, can cause strain on the knee and ankle.

Tips:

• Focus on keeping your weight in your heels and pushing through them to return to the starting position.
• Keep your chest up and shoulders back to maintain proper posture.
• Start with a smaller range of motion and gradually increase as you become comfortable with the exercise.
• Use a mirror to check your form and make any necessary adjustments.
• Breathe deeply and exhale as you push through your heel to return to the starting position.

Intensity level:

The intensity level of diagonal lunges can vary depending on factors such as the weight used, number of repetitions, and speed of movement.

On a scale of 1-10, with 1 being the lowest intensity and 10 being the highest, diagonal lunges can range from 5-8. To increase the intensity, you can add weights, increase the number of repetitions, or incorporate jumps into the movement.

Muscle worked:

• Diagonal lunges primarily target the glutes, quads, and hamstrings.
• The gluteus maximus, quadriceps, and hamstrings are the main muscles worked during this exercise.
• Additionally, the core, calves, and hip flexors are also engaged for stability and balance.

Average Calorie Burn:

The number of calories burned during diagonal lunges can vary depending on factors such as weight, intensity, and duration of the exercise.

On average, a person weighing 155 pounds can burn approximately 80-100 calories in 10 minutes of doing diagonal lunges.

Safety Precautions While Performing Diagonal Lunges:

• Start with a warm-up and stretch before performing diagonal lunges to prevent injury.
• Make sure to maintain proper form throughout the exercise to avoid strain on the knees and back.
• If you have knee or back issues, consult with a doctor before performing this exercise.
• Start with a smaller range of motion and gradually increase as you become stronger and more comfortable with the movement.

These 5 exercises that start with ‘D’ that we have discussed in this article are excellent additions that target various muscle groups and improve your overall fitness.

By following thе propеr form, avoiding common mistakes, and including tips to incrеasе intеnsity, you can maximizе thе bеnеfits of еach еxеrcisе. Whеthеr you arе a bеginnеr or an еxpеriеncеd athlеtе and most important don’t forgеt to listеn to your body and takе nеcеssary safety prеcautions whеn pеrforming thеsе еxеrcisеs.

• 6 EXERCISES THAT START WITH THE LETTER P

• 5 EXERCISES THAT START WITH THE LETTER Z

• 5 EXERCISES THAT START WITH THE LETTER N TO LEVEL UP YOUR WORKOUT