Bench Dip
Muscle Groups: Triceps
Bench Dip focuses on Triceps, with Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Bench Dip with proper form and technique.
- 1
Sit on the edge of a sturdy bench or chair with your hands next to your hips, fingers facing forward.
- 2
Slide your hips off the edge while keeping your legs extended and feet flat on the ground.
- 3
Lower your body by bending your elbows to a 90-degree angle, then push back up to the starting position.
- 4
Repeat for the desired number of repetitions while maintaining control.
Tips for Success
These tips will help you perform Bench Dip safely and effectively while maintaining proper form.
-
Keep your elbows close to your body to avoid shoulder strain.
-
Avoid lowering your body too far, which can lead to injury; stop when your elbows reach a 90-degree angle.
-
Engage your core throughout the movement to support your lower back.
Secondary Muscles
While Bench Dip primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Bench Dip, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Bench Dip, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
