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Bench Dips - Triceps
In this lesson you will learn how to do proper bench dips.
Bench dips are much easier than normal dips, because
you don't have to lift your entire body weight.
You can do bench dips as an alternative to normal dips, if you are not yet
strong enough to do at least 5 normal dips, or if you decide to do dips at
the end of
your triceps workout, when you are already too exhausted for normal dips.
Find more triceps exercises at weight training main.
Technical description: Bench Dips - Triceps
- Put your hands on one bench and your heels on the other bench.
Bend your knees a bit. The two benches should have the same height.
Keep your back straight and look straight forward during the whole exercise.
Keep your arms parallel and your elbows pretty close together.
Fingers point straight forward. Distance between hands: Less than 1 ft
- Move down slowly with the back close to your hands.
The elbows have to stay close together. ( arms parallel )
Inhale as you move down and stop when your upper arms are horizontal.
Some athletes like do move down even further.
If your shoulders don't feel comfortable when you lower your body, stop earlier or avoid this exercise.
- Push yourself back up and exhale at the same time.
When your arms are extended, your triceps should still be under contraction.
Don't let the weight rest on your elbows.
Some athletes prefer not to extend the arms totally.
Trainer advice: Bench Dips - Triceps
- Move slowly and concentrated.
Down motion: appr. 3 seconds - inhale
Up motion: appr. 2 seconds - exhale
- To make bench dips heavier, you can put weights ( plates ) on your stomach.
- Stretch your triceps between sets.
- Bench dips work best with appr. 20 repetitions.
Related instrctions: Bench Dips - Triceps
Videos: Bench Dips - Triceps
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