How To Do Bench Dip Triceps Exercise

This is an effective free weight exercise to train the tricep muscles and a great alternative for the dips on the dip machine. On this topic, I am going to be walking you through  How To Do Bench Dip Triceps Exercise trains your tricep muscle including video and image on how to perform it. If you have any questions concerning this topic please feel free to leave them in the comment section. 

About  Bench Dip Triceps Exercise

The difference between the dip on the dip machine and the Bench Dip is that the bench dip is a triceps exercise that is performed with one or two flat benches while the dip on the dip machine is performed with the dip machine.

Equipment Needed

The bench dip is one of the best triceps exercise that trains your triceps and allows to train your tricep with your body weight and it is performed on one flat bench, during the exercise you are going to be using your hands to support your waist so it is a bodyweight free weight exercise.

How To Do Bench Dip Triceps Exercise Step By Step.

Step 1

  • Position yourself very by grabbing the side of the flat bench with your hands facing front
  • Make sure that your hands are not fall off or stray away from the side of the bench.

Check out this video below for it shows you How To Do Bench Dip Triceps Exercise

Step 2

Lower your body toward the floor by bending your elbows slowly until your upper arms and your forearms form are rectangle-like.

  • Then, Pause for a second at the bottom.
  • Raise your body back to the start position slowly straightening your arms.
  • Repeat the process again prior to your desire reps.

It is advised not to move your legs all around during the performance of this exercise. The lowering position should be slightly slower than the pushup motion. You must be in full control of this exercise throughout. It is advised not to go below the 90-degree angle because it may cause stress to your shoulders. You should not move your legs all around during the performance of this exercise. The flat benches should not be shift off the floor during the performance. You may even cross one foot over the other. Do not create any momentum or difficulties that can jeopardize the good performance of this exercise.

Precautions

Here some steps and safety measures to take when doing bench dips.

Position yourself very well and keep a correct distance. the flat benches should not shift off the floor during the performance and make sure that your hands do not fall or stray away from the side of the bench. It is advised to not go below the 90-degree angle because it may cause stress to your shoulders.

  • Don’t move too fast and concentrate. Move slowly and steadily focus and concentrate bending your elbows slowly until your upper arms and forearms form a rectangle. The lowering position should be slightly slower than the push-up motion. Concentrate throughout does not create any momentum or difficulties that would jeopardize the performance.
  • Be still and focus on targeting your triceps muscles. Your legs must remain still on the flat bench don’t move your legs around during the performance. Pause briefly for a second at the bottom for more contract to the triceps muscles.

Benefits

It one of the effective exercise that needs to lift weight to get done you are going to be using your body weight for it. It helps train and strengthen the triceps. The bench dips help train the triceps better,  it is one of the great triceps exercise that helps strength the triceps it gives more triceps muscle and partially trains the chest muscles. The tricep dip is also good for the shoulder joint.

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