BENCH DIPS

Learn How To Do Bench Dips And Its Benefits

HOW TO DO BENCH DIPS

Bench Dips: Strengthen Your Triceps and More

Bench dips are a compound exercise that targets multiple muscle groups, primarily the triceps while also engaging the chest and the front of the shoulders. They are an effective bodyweight exercise for increasing arm strength and building lean muscle in the upper arms.

How to Perform Bench Dips:

  1. Starting Position: Begin by sitting on the edge of a bench with your hands placed next to your sides, fingers facing forward.

  2. Foot Placement: Position your feet slightly out in front of you.

  3. Lift Your Body: Lift your body off the bench by extending your arms. Your weight should be supported by your hands on the bench and your heels on the floor, with your knees bent at a 90-degree angle.

  4. Execution: Inhale as you lower your body down towards the floor. Go as far as your shoulder mobility allows, but typically, you should aim for a 90-degree bend at the elbow.

  5. Hold and Exhale: Hold the lowered position for a brief second and then exhale as you press your body back up, extending your arms.

Personal Trainer Tips:

  • Pay close attention to your range of motion, especially regarding your shoulder mobility. Lower yourself to a point where you feel comfortable and avoid overstretching your shoulders.

  • If you experience shoulder stiffness, consider spending time stretching your shoulder, chest muscles, and lats to improve mobility before attempting bench dips.

Bench Dips – Benefits:

  1. Triceps Focus: Bench dips primarily target the triceps muscles, which are essential for arm extension and pushing movements. Regularly incorporating bench dips can help strengthen and tone your triceps.

  2. Additional Muscle Engagement: While the triceps are the primary focus, bench dips also engage the chest and the front of the shoulders, making it a compound exercise that works multiple muscle groups simultaneously.

  3. Arm Strength: Bench dips are an effective exercise for increasing arm strength, especially in the upper arms.

  4. Lean Muscle Development: This exercise can help you build lean muscle in your upper arms, contributing to improved arm aesthetics.

  5. Joint Stability: Bench dips are a closed kinetic chain exercise, meaning the movements occur around a fixed point. This can increase compression force on your joints, which can help improve joint stability.

MUSCLE GROUPS

Primary:

Triceps

Equipment:

No Equipment

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