A bench dip is a strength training exercise that targets the triceps, the muscles on the back of the upper arm. It can be performed using a bench or other stable surface and your own body weight. Here’s a guide on how to do a bench dip.
Method of Bench Dips
- Start by facing a bench or other stable surface, such as a sturdy chair or table. Place your hands on the edge of the bench with your fingers pointing forward and your feet on the floor.
- Lower your body down by bending your arms at the elbow and sliding your body off the bench. Your elbows should be pointed backward and your feet should be on the floor.
- Once you’ve lowered your body as far as you can comfortably go, push yourself back up by straightening your arms. Make sure to keep your body straight and your feet on the floor throughout the exercise.
- Repeat the movement for the desired number of repetitions.
Precaution
It’s important to keep good form when doing bench dips to prevent injury. Make sure to keep your body straight and your feet on the floor throughout the exercise. If you find the exercise too difficult, you can place your feet on the bench to reduce the weight bearing on your arms.
Remember to warm up before attempting any strength training exercise, and stop if you feel any pain or discomfort. It’s always a good idea to consult with a healthcare professional or a certified personal trainer before starting a new exercise program.
Alternative Exercises For Bench Dip
Dips – Triceps Version
Laying Decline Close Grip Bench To Skull Crusher
Dip Machine