bench dip
Overview of the exercise
Bench dips are a simple and effective exercise that work the triceps, shoulders, and chest muscles. They are a bodyweight exercise that requires only a bench or chair and can be done anywhere, making it a great addition to any workout routine. Bench dips are also a great exercise for individuals looking to build upper body strength and increase muscular endurance. This exercise is suitable for beginners and can be easily modified for individuals with different fitness levels.
Exercise Profile:
Muscle Group Targeted: Triceps
Equipment: Bodyweight
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Shoulders, Chest
Instructions:
To perform bench dips, follow the steps below:
- Find a sturdy bench or chair and place it behind you.
- Sit on the edge of the bench with your hands gripping the edge of the bench next to your hips.
- Walk your feet forward, so that your butt is off the bench, and your legs are extended in front of you.
- Slowly lower your body down towards the floor by bending your elbows until your upper arms are parallel to the ground.
- Pause for a second and then push your body back up by straightening your arms.
- Repeat for the desired number of reps.
Bench Dip Tips
If you are looking to get the most out of your bench dip exercise, try following these tips:
- Keep your body close to the bench: When you’re performing bench dips, make sure you keep your body as close to the bench as possible. This will help to target your triceps more effectively and reduce the strain on your shoulders.
- Focus on your form: It’s important to maintain proper form throughout the exercise to avoid injury and get the most out of the movement. Keep your shoulders down, your back straight, and your core engaged.
- Increase the intensity: If you find that the exercise is becoming too easy, try increasing the intensity by adding weight to your lap or raising your feet onto a higher surface.
