Muscles Worked: Triceps – A great workout for building mass and strength in the triceps muscles, especially upper triceps.
Spotter Required: No (unless you need someone to put weight plates on your legs)
Minimum Equipment required: 2 chairs
The Best Equipment to Use: 2 bench presses
Warming up: If bench dips are your first triceps workout then I recommend warming up without using weights and execute the first few repetitions at the top half of the movement, going only half way down. After say 3-4 repetitions I would then execute full range of motion for another 10 to 15 repetitions.
How often should I perform this exercise: Bench dips can be performed with any triceps workout and is a good alternative to upright dips. If you have difficulty performing upright dips then I recommend bench dips.
When should I perform this exercise: Bench dips will use quite a lot of energy so it’s best to perform them at or near the beginning of your triceps workout.
How to do the exercise: Holding onto a bench with shoulder width grip on the other bench make sure to keep your legs straight and rest the heels onto the bench. Your back should be slightly in front of the bench to avoid scraping your back on the way down. Starting at the top of the exercise with your arms locked, slowly begin to lower yourself until your arms reach a 90 degree angle, once you reach the 90 degree angle lift back up to the top without locking your elbows.
Always keep your head up and back straight, once you excel at bench dips you can start increasing the resistance by getting a partner to place a weight plate (or several) onto your legs.
Mentality: Bench dips can be tough, so make sure you breath properly throughout this workout. If you find the exercise difficult you can always do bench dips with your feet on the floor until you become confident.
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