Bench Dip: Video Tutorial & Exercise Guide
| Workout | Bench Dip |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders, Chest |
| Equipment Required | Bench |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Bench Dip: Video Tutorial & Exercise Guide
Bench Dips: Step-by-Step Guide
- Step 1: Sit on the edge of a sturdy bench with your hands placed next to your hips, gripping the edge of the bench. Your fingers should point forward, and your feet should be flat on the floor, hip-width apart.
- Step 2: Slide your hips off the bench, keeping your legs extended forward, with a slight bend in your knees. Your arms should be fully extended, supporting your body.
- Step 3: Begin the movement by bending your elbows to lower your body. Keep your back close to the bench, and lower yourself until your elbows are at a 90-degree angle.
- Step 4: Push through your palms to straighten your arms and lift your body back to the starting position, keeping control throughout the movement.
- Step 5: Repeat for the desired number of reps, maintaining control and proper form throughout each dip.
Bench Dip: Overview
Bench Dips are a bodyweight exercise that primarily targets the triceps while also engaging the shoulders and chest. This movement is great for building upper body strength and can be easily performed with minimal equipment, making it a convenient exercise for home or gym workouts.
Dips are an effective way to build strength in the triceps and can be scaled to different fitness levels. Beginners can perform them with feet on the floor, while advanced individuals can elevate their feet or add weight for extra resistance.
Bench Dips: Benefits
Bench Dips primarily target the triceps, helping to build strength and muscle definition in the back of the arms. This exercise also engages the shoulders and chest, providing a full upper body workout.
The simplicity of Bench Dips makes them accessible for all fitness levels, as they can be performed with just a bench or chair. They also help improve shoulder stability and mobility, making them beneficial for overall upper body function.
Bench Dips can be easily modified to increase or decrease difficulty, making them a versatile exercise for any strength training routine.
Bench Dips: Pro Tips & Advanced Techniques
Keep your back close to the bench throughout the movement to avoid placing extra strain on your shoulders. Focus on controlling the lowering phase to maximize triceps engagement. For an added challenge, elevate your feet on another bench or place a weight plate on your lap. Ready to build upper body strength? Let’s dip!
Bench Dips: Progression Plan
Beginner
Intermediate
Advanced
Bench Dip: Frequently Asked Questions (FAQs)
What muscles do Bench Dips target?
+This exercise primarily targets the triceps, while also engaging the shoulders and chest for stability and support.
Are Bench Dips suitable for beginners?
+Yes, Bench Dips are suitable for beginners. Start with your feet on the floor and focus on proper form and control. As you get stronger, you can add more reps or elevate your feet for added difficulty.
How can I make Bench Dips more challenging?
+To increase the difficulty, elevate your feet on another bench or use a weight plate on your lap for added resistance. You can also slow down the lowering phase to increase time under tension.
How often should I include Bench Dips in my routine?
+Include this exercise 2-3 times per week as part of your upper body workout. It pairs well with push-ups, overhead presses, and other triceps-focused exercises for a complete upper body routine.
What common mistakes should I avoid?
+Avoid flaring your elbows outward, as this can place unnecessary strain on your shoulders. Keep your elbows close to your body and your back straight to ensure proper form and avoid injury.
