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 both hands flat on the bench so that your fingers are pointing laterally away from your body.
- Then extend your legs out in front of you.
- Lift your butt off the bench and extend your legs out straight keeping your butt close to the bench.
- Retract your scapula and lean back slightly, then dip to where your upper arm is slightly above parallel.
- Then push your body up by contracting your triceps.
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.
- Make sure to lean back slightly and retract your shoulder blades to protect the shoulder joints from excessive stress.
- Use your tricep to push your body upward.
- 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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