What is Bench Dips? Bench dips are a bodyweight exercise that primarily targets the triceps, shoulders, and chest muscles. This exercise is performed using a bench or a stable elevated surface to strengthen and tone the upper body.
Tutorial
- Sit on the edge of a bench with your hands placed next to your hips, fingers pointing forward.
- Walk your feet forward, keeping your hands on the bench, until your knees are at a 90-degree angle and your back is straight.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push yourself back up to the starting position by straightening your arms. That’s one repetition.
Common Mistakes
-
Allowing the elbows to flare out to the sides, which can strain the shoulder joints.
-
Not lowering the body enough to engage the triceps effectively. - Shrugging the shoulders, which can lead to neck and shoulder tension.
-
Arching the back or swinging the legs to assist with the movement, reducing the effectiveness of the exercise.
Tips for Better Results
-
Maintain proper form throughout the exercise by keeping your back close to the bench and your elbows pointing backward.
-
Engage your core muscles to stabilize your body and prevent excessive swinging or arching. - Control the movement both on the way down and on the way up to maximize muscle engagement.
-
Adjust the difficulty by changing the distance between your body and the bench or using additional weight for progression.
Muscles Worked
- Primary Muscles: Triceps brachii - Secondary Muscles: Anterior deltoids (shoulders), pectoralis major (chest), rhomboids, levator scapulae, and latissimus dorsi (back) as stabilizers.