How to Do Bench Dips

The Bench Dip Exercise: A Simple Yet Effective Way to Target the Triceps Muscle

Steps to Steps to Perform Bench Dips To execute bench dips properly, begin by sitting on the edge of a sturdy bench with your hands positioned next to your hips. Slowly walk your feet forward until your knees are at a 90-degree angle and your hands are supporting your body weight. Lower your body by bending your elbows to a 90-degree angle, keeping your back close to the bench. Push yourself back up to the starting position by straightening your arms. Repeat this movement for the desired number of repetitions to effectively engage your triceps and strengthen your upper body. Dips

Bench dips are a great way to work out your triceps muscle if done correctly. Follow these steps to ensure you’re using the correct form:

1. With both feet on the ground, place your hands shoulder-width apart on the edge of a weight bench. Your buttocks should hover in the air, and your knees should be bent at a 90-degree angle.
2. Keep your abs engaged and your shoulder blades back, and slowly lower your body toward the ground as you bend your elbows.
3. When your elbows are bent at a 90-degree angle, slowly return to the starting position.

Use Proper Form

Avoid rounding your spine, allowing your neck to protrude forward, and shrugging your shoulders as you perform a bench dip.

Which Muscles Do They Work?

The primary muscle targeted by bench dips is the triceps brachii. This large muscle is located on the back of each upper arm and spans from shoulder to elbow. While the triceps’ main function is to straighten or extend your arm at the elbow, it also provides overall stability to your shoulder.

Other Benefits

One electromyogram (EMG) study found that bench dips also target the anterior deltoid, lower trapezius, and latissimus dorsi muscles. These muscles help stabilize the ball portion of the shoulder joint (called the humeral head) in the socket portion (called the glenoid fossa). The latissimus dorsi and lower trapezius also aid in maintaining good posture.

Where to Go to Do Bench Dips

If you have a weight bench in your home gym, dips are an easy exercise to add. If not, benches are relatively inexpensive to acquire and can be used for a wide range of exercises, including the bench press, biceps curls, the military press, and Bulgarian split squats. Alternatively, a chair or lower countertop can be used in place of a weight bench to do dips at home.

Chair Dips

If you are trying to perform dips at home and don’t have a weight bench, a sturdy chair can serve as a substitute. Chair dips provide similar benefits to bench dips, but with a different range of motion. Try another triceps-activating exercise like the triceps pulldown, push-ups, or a skull crusher.

Strength Training vs. Resistance Training

Strength training and resistance training are the same thing. The terms refer to any exercise that enhances a muscle’s overall strength or stamina.

Summary

The bench dip is a convenient exercise that activates the triceps muscle in the back of your arm. This technique can be done at home or in a gym and helps improve muscle strength, shoulder stability, and posture. Several variations exist, including the ring dip and the bar dip. People with shoulder pain, osteoarthritis, or range-of-motion limitations should speak to their physician before trying this exercise.