Bench Dips for Triceps

Quote: "I'm so unfamiliar with the gym, I call it James!"
- Ellen DeGeneres

Bench Dips for Triceps are an excellent body weight exercise for beginners wanting building strength and muscle mass in the triceps and don’t have the technique and strength to use the Parallel Bars.  It also has many variations and levels of difficulty.

Bench Dips for Triceps

It can be done on a chair or a bench with your feet on the floor, between two benches with your feet off the floor, on a machine and our favourite, the parallel dip bars.  For those people that have excess fat on the rear of their upper arms, what we call bye bye arms, doing bench dips for triceps will give your upper arms a tight and lean look.

Benefits of doing Bench Dips for Triceps

There are many benefits to doing the Bench Dips for Triceps.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improves the appearance of the back of the upper arms.
  • Works the triceps, shoulders and chest at the same time leading to better results in a shorter period of time.
  • Strengthens the bones, tendons and ligaments in the triceps, shoulders and chest to help offset osteoarthritis.

Performance Related Benefits:

  • Builds strength and muscle mass in your chest and upper arms.
  • Improves pushing power of the arms that can be used in various codes of football, combat sports and the bench press.
  • Improves your functional strength.
  • Engages the smaller stabiliser muscles in the upper body.

How to Perform Bench Dips for Triceps

  • Find a Bench or a Chair.
  • Position yourself with your hand close to each other on the bench.
  • Bend your legs, keep your feet flat on the ground and your thighs parallel to the ground.
  • Keep your upper body straight and in a neutral position.
  • Engage your core.
  • Breathe in the nose, bend your arms and lower your body to the floor.
  • Straighten your arms and raise your body away from the floor.
  • Breathe out at the top of the movement.
  • Perform another repetition.

Bench Dip for Triceps Dos

  • Keep your hands close together on the bench to reduce stress on the shoulders.
  • Keep your back in a straight and neutral position.
  • If you are a beginner, start out with the easiest exercise to allow you to practice and acquire the correct technique.

Bench Dip for Triceps Don’ts

  • Use excessive momentum, this takes the stress away from the tricep muscles.
  • Keeping the hands in a wide position.
  • Trying to progress too quickly from one variation of the exercise to another before you are ready.
  • Rounding your back and shoulders.
  • Holding your breath during the exercise.
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