Bench Dips
a.k.a. Tricep Dip
Differentiation: Mechanics
This variation of a Dip is unique from other dip exercises. Here is how: you anchor your feet on a separate bench | and position your hands behind your body. This position allows your triceps to reach maximum contraction during each rep. Maximizing each contraction increases their overall definition. This exercise may seem similar to Chair Dips, but it differs slightly. When performing this exercise - Bench dips - | both hands are positioned on the same bench, | and placed directly behind your body, | unlike classic dips, | where your hands are placed at your sides You also anchor your feet on a separate bench. This position adds more resistance to your triceps and increases their strength.
Starting Position
To get into starting position, do this...
1) Locate two movable flat benches.
2) Position two flat benches parallel to each other about the length of your legs apart. The bench should be far enough from the other bench - so your legs and torso form a 90-degree angle during the exercise.
3) Sit on the side of one bench with your hands folded over the edge of the bench, with your hands shoulder-width apart.
4) Your arms should be straight.
5) Bring each foot onto the edge of the other bench until your feet are together.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you lower your buttocks using a slow and controlled movement
3) ...until your elbows are close to the bench.
4) More detail shown here.
5) Inhale while you flex your tricep muscles to raise your body back up
6) This is the ending position.
7) ...until your arms are fully extended.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your elbows pointed inward - to concentrate the majority of the effort in your triceps.
Be sure to maintain an upright posture, which will allow the tension during the movement to be applied specifically to the triceps.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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