Exercise description of bench dips.  Learn about bench dips with videos, pictures, and other information.  Also learn how bench dips improve sport performance.

Primary muscles worked: Triceps

Synergist Muscles: N/a

Mechanics: Isolation

Equipment: Bench or a stable base with an edge

How to perform the exercise: To perform bench dips, place a stable bench against a wall to keep it from moving. Next, sit on the bench with palms flat on the edge of the bench so that the fingers can grasp the edge. After that, step off the bench and straight out the legs with the heels out. The arms should be straight, with the elbows in line with each other. Next, lower the body to the ground until the arm makes a 90 degree angle angle. At this point, push the body back up in to starting position utilizing the triceps muscles. If this is too difficult, move the feet closer to the body and have more bend in the knees.

Spotting the exercise: To spot bench dips, it is important for the spotter to make sure the athlete's elbows do not flare out. They should be in line with each other and parralel.

Sport specific 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.