In a world where biceps get all the attention, most people are unaware of how significant tricep development is for making the arms look bigger and pushing more weight (Who doesn’t want a big bench press)? Triceps make up two-thirds of your upper arm mass and they and therefore they need a lot of attention.
Dips are one of the best movements you can ever do for developing all three heads of the triceps, and you don’t need to have a lot of upper body strength to do them. Using a bench is a great way to build your triceps but don’t worry if you don’t have one. You can use any similar platform which allows you to dip safely and effectively.
In this Exercise
- Target Muscle Group: Triceps Brachii
- Type: Strength
- Mechanics: Compound
- Equipment: Bench, weight plates (Optional)
- Difficulty: Beginner
- Find a steady bench press and sit on the edge of the middle part of it.
- Place the palms of both hands on the edge of the bench so your fingers are hanging off of it.
- Then extend your legs out in front of you.
- Lift your butt off the bench and extend your legs out further so you can safely dip below the level of the bench.
- Dip to where your upper arm is parallel or slightly above.
- Then push your body up and contract your triceps without completely locking out at the top.
Variations & Tips
- You can place any weighted plate on your lap to increase resistance or rest your feet on another bench to increase the difficulty/resistance.
- You can also make the movement more difficult by dipping backward toward your hands rather than straight up and down.
- Keep your elbows close to your body.
- Avoid locking out your elbows at the top of the movement.
- Keep your legs straight or slightly bent
- The bench dip works all tricep heads.
Watch: How to do a bench dip
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