Bench dip
Bench dips are highly effective for building upper body strength, particularly targeting the triceps, chest, and shoulders. This exercise enhances muscle endurance and stability by engaging the core and lower back to maintain balance. Athletes benefit from improved pushing power, essential for sports like basketball, swimming, and combat sports. Additionally, three-bench dips can enhance overall arm definition and promote better muscle coordination, making it a versatile addition to any strength training regimen.
| Primary muscle group: | Arms |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
20
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Position two benches parallel to each other.
- 2Place both hands on the inside edge of one bench and your heels on the other bench so that your bottom is suspended between both benches. Your palms should be on top of the bench and your fingers should grasp the side of the bench.
- 3Exhale while you bend your elbows and lower your body until you feel a slight stretch in your shoulders. Your body should not touch the ground during the motion.
- 4Inhale as you extend your elbows up and raise your body to the starting position.
- 5You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Positioning: Make sure your hands are placed shoulder-width apart on the edge of the bench. This helps maintain stability and effectively targets your triceps.
Body Alignment: Keep your chest open and shoulders back to avoid unnecessary strain on your shoulder joints.
Leg Placement: Position your legs correctly by either bending your knees at a 90-degree angle with feet flat on the floor for beginners or extending them straight out while resting your heels on the ground for a more challenging workout.
Elbow Movement: Lower yourself until your elbows reach a 90-degree angle, then push back up. Do not overextend as it can lead to shoulder injury.
Smooth Control: Perform the movement smoothly and avoid using momentum. Control your descent and ascent to maximize muscle engagement.
Breathing Technique: Breathe in as you lower your body and breathe out as you push yourself back up. Proper breathing will help you maintain rhythm and performance.
Use of Additional Weight: For added intensity, place a weight plate on your lap. Ensure the weight is balanced and secure.
Shoulder Health: Be cautious if you have a history of shoulder issues. Start with fewer repetitions and lighter weight to assess how your shoulders respond.
Warm Up: Always warm up your triceps, chest, and shoulders before diving into bench dips to minimize the risk of injury.
Progressive Overload: Gradually increase the number of repetitions or the amount of weight over time to continuously challenge your muscles and ensure growth.
Track in the Blaze App
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