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Instructions
- Sit on the edge of a bench with hands next to hips, fingers forward.
- Extend legs forward with heels on the floor, keeping knees slightly bent.
- Slide hips off the bench, supporting your weight with your arms.
- Lower your body by bending elbows to about 90 degrees.
- Push back up by extending your elbows to return to starting position.
Technical Tips
- Keep elbows pointing backward, not flaring out.
- Maintain shoulders down and away from ears.
- Lower under control to avoid shoulder strain.
- Do not lock elbows fully at the top position.
Breathing Tips
- Inhale as you lower your body down.
- Exhale as you push back up to starting position.
Medizinische Einschränkungen
- Shoulder impingement
- Rotator cuff injury
- Elbow tendonitis
- Wrist pain or carpal tunnel syndrome
How can I make bench dips easier for beginners?
To make bench dips easier, keep your knees bent at approximately 90 degrees with feet flat on the floor, reducing the load on your triceps while allowing proper control and technique development.
Are bench dips effective for building triceps muscle?
Yes, bench dips are highly effective for targeting and building triceps muscle mass, especially when performed with controlled form and higher repetitions to maximize hypertrophy benefits.
Can bench dips cause shoulder pain?
Bench dips can cause shoulder pain if performed with excessive range of motion or poor form; keep shoulders stable and avoid dropping too low to protect the joint.
What is the difference between bench dips and parallel bar dips?
Bench dips primarily target the triceps with feet supported on the floor, while parallel bar dips engage more chest and shoulders due to the vertical pushing position with full bodyweight suspended.
How do I progress bench dips for more strength gains?
Progress bench dips by elevating your feet on another bench or adding weight plates on your lap to increase resistance and further challenge your triceps and shoulders.
Bench dips are a highly effective bodyweight exercise targeting the triceps while also engaging the shoulders and chest. Performed using a stable bench, this movement involves lowering and raising the body using arm strength, making it an accessible and powerful option for upper body conditioning. Bench dips help to build arm definition, increase pushing strength, and improve lockout power in compound lifts. They are particularly beneficial for individuals aiming to enhance triceps hypertrophy without requiring complex equipment. Additionally, bench dips promote functional strength useful for daily pushing tasks and sports performance. Due to the involvement of shoulder stabilizers, they can also contribute to shoulder endurance when performed with proper form and controlled tempo. This exercise is suitable for beginners who want to develop their triceps and chest using only a bench or bodyweight setup, and can be progressed by elevating the feet or adding external resistance for intermediate or advanced levels.