BENCH DIPS

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  1. SETUP: Sit on the side of a low bench and place your hands on the bench outside your hips (palms flat, fingers over the edge of the bench). Now move your butt off the bench so you are supported by your hands (on the bench) and your heels (on the floor). This is your starting position.
  2. REP: Lower your body by allowing your elbows to bend, staying very close to the bench until you reach a 90 degree angle. You should NEVER go lower than this, as it places the shoulders in a poor position and there are far better exercises for targeting that muscle if we want to train it. Return to the top position by squeezing your triceps HARD as you push yourself back up.
  3. TIP: If your grip causes any elbow issues, try turning your hands out slightly. This will usually relieve elbow stress straight away.

MUSCLES WORKED BY THIS EXERCISE:

  • Arms (Triceps)
bench dips

ALTERNATIVE EXERCISES: