Bench Dips
Strength · Beginner · Triceps
Tap the demo to pause the motion.
Open the app →- Primary muscles
- Triceps
- Secondary
- Chest, Shoulders
- Equipment
- Body only
- Force
- Push
- Mechanic
- Compound
- Level
- Beginner
Muscles worked
Triceps
Also works: Chest, Shoulders
How to do it — Bench Dips
- 1For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- 2Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- 3Using your triceps to bring your torso up again, lift yourself back to the starting position.
- 4Repeat for the recommended amount of repetitions.
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