Bench Dips

Bench Dips Basics

Primary muscles worked: Triceps

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Bench or a stable base with an edge

How To Perform Bench Dips

• To perform bench dips, place a stable bench against a wall to keep it from moving.
• Next, sit on the bench with your palms flat on the edge of the bench so that your fingers can grasp the edge.
• After that, straighten out your legs with your heels out. Your arms should be straight, with the elbows in line with each other.
• Next, lower your body to the ground until your arm makes a 90 degree angle.
• At this point, push your body back up in to starting position utilizing the triceps muscles.

Bench Dips Tips

• If your toes out and heels out foot position is too difficult, move your feet closer to the body and have more bend in the knees.
• Make sure you do not allow your elbows to flare out when performing dips as this will place increased pressure on your elbow joint.

Bench Dips and Sports Application

Bench dips are an isolation exercise utilized to help develop the triceps muscle on an athlete. The motion of bench dips can be seen in basketball as a basketball player dribbles a basketball. The arms in locked position also simulates the standing position in cycling. These muscles can sometimes fatigue in cyclists and should be trained accordingly.