Bench dips or tricep dips on bench is a compound, bodyweight exercise focusing on your triceps and at the same time improving strength in your shoulders and chest. As the name suggests, you just need a bench or chair to perform the exercise anywhere you want and can do the repetitions indefinitely.
Tricep Dips on Bench Benefits
The bench dip is a CKC (Closed Kinetic Chain) exercise, implying you do the movements about a fixed point (the bench). It increases compression force on your joints thereby improving stability.
It is a useful exercise that can be included in your triceps and chest workout routine. It can be performed along with the bench press and overhead press for improving your lockout strength.
By altering your grip or adding weight, you can overload your muscles and increase your upper body mass.
Bench Dips Exercise Information
Other Names
Dips on Bench
Exercise Type
Strength
Skill Level
Beginner
Equipment Needed
Bodyweight
Muscles Worked
Primary: Triceps; Secondary: Chest, shoulders
Mechanics
Compound
Force Type
Push
Alternative Forms/Substitute
Tricep Dips on Machine, Decline Bench Close-Grip Skull Crusher
Variations
Weighted Bench Dip
How to do Bench Dips (Tricep Dips)
Place a bench or a chair behind your back in a perpendicular position to your body.
While facing away from the bench, grab the edge of the bench with your hands fully extended and kept at a distance of your shoulder width. Extend your legs forward by bending at the waist so that your legs are at 90 degrees to your torso. It is your initial position.
As you breathe in, lower your body by bending at your elbows until your upper arm makes an angle slightly lesser than 90 degrees with the forearm.
As you breathe out, take your torso up by pushing yourself back to the initial position, using your triceps.
Repeat the above steps to do the desired amount of reps.
Bench Dips
Weighted Bench Dip (Weighted Tricep Dip)
Place two benches or chairs – one behind your back while the other one in front. Both the benches should be at 90 degrees to your body.
Grab the edge of the bench behind your back, with the arms fully extended, and the hands kept close to the body, spaced at shoulder width.
Your legs should be extended forward and kept on the bench in front so that they are parallel to the ground. Have someone place a dumbbell or a weight plate on your lap. It is your initial position.
As you breathe in, lower your body by bending at your elbows until your upper arm and forearm are perpendicular to each other.
As you exhale, use the triceps to take your torso up and lift yourself to the initial position.
Repeat the above steps for the required amount of repetitions.
Weighted Bench Dip
Bench Dips Tips
Keep your elbows as close to your body as possible all through the movement.
Make sure your forearms are always pointing down.
Do not lower your body down too far, since it may cause injury to your shoulder joints.
Video: Bench Dips Proper Form
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