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Description
Bench Dips is a practical triceps exercise performed using body weight with a bench or elevated surface. This exercise effectively works the triceps muscles without requiring any special equipment and can be performed anywhere. It activates all three heads of the triceps while also secondarily engaging the front shoulder and chest muscles. Beginners can make the movement easier by bending their knees, while advanced individuals can increase difficulty by placing their legs on another bench or holding a weight plate on their lap. It is equally suitable for home workouts and gym programs. When performed with correct form, it creates an intense burning sensation in the triceps muscle and develops muscular endurance.
Step-by-Step Instructions
- 1
Place your hands shoulder-width apart on the edge of a bench with fingers facing forward and your hips off the bench
- 2
Extend your legs forward with heels on the floor and keep your body close to the bench
- 3
Bend your elbows and slowly lower your body until your upper arms are parallel to the floor
- 4
Push yourself back to the starting position using triceps strength, stop before fully locking out elbows
- 5
Keep your back close to the bench throughout the movement and don't lower your shoulders excessively
Key Points
- ✓Place hands on the edge of the bench, fingers should face forward
- ✓Legs can be extended or bent to adjust difficulty
- ✓Elbows should bend backward, not flare to the sides
- ✓Move up and down keeping hips close to the bench
- ✓Descend to 90 degrees, going deeper can lead to shoulder injury
Common Mistakes
- ✗Flaring elbows to the sides - places stress on the shoulder joint, compromises triceps isolation
- ✗Descending too deep - shoulder joint is excessively strained
- ✗Moving hips too far from the bench - creates unnecessary shoulder stress
- ✗Raising shoulders up - creates neck and trapezius tension
Breathing
Inhale as you descend, exhale as you push up. Continue breathing regularly while performing the movement in a controlled manner.
Muscle Activation
Safety
Precautions
- Those with shoulder problems should avoid or be cautious
- Those with elbow joint pain should limit the range of motion
- Those at risk of herniated discs should be cautious
- Those with wrist injuries should try alternative exercises
Safety Tips
- Lower elbows no more than 90 degrees
- Keep back close to the bench, don't create too much angle
- Add weight instead of extending legs to increase difficulty
- Descend and ascend in a controlled manner, don't drop
Frequently Asked Questions
Which muscles does Bench Dips work?
Bench Dips primarily works these muscles: Triceps. It also engages: Chest, Shoulders.
Is Bench Dips suitable for beginners?
Bench Dips is a Beginner level exercise. Learning difficulty: Easy.
Can Bench Dips be done at home?
Yes, Bench Dips can easily be done at home.
What are common mistakes when doing Bench Dips?
One of the most common mistakes: Flaring elbows to the sides - places stress on the shoulder joint, compromises triceps isolation
How many sets and reps for Bench Dips?
Recommended: 3-5 sets and 15-25 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Effectively works triceps muscles with body weight
- ✓Can be performed anywhere without equipment
- ✓Increases muscular endurance with high repetitions
- ✓Develops upper body pushing strength