BENCH DIPS
TARGETS /// triceps (primary); chest, shoulders (secondary)
EQUIPMENT /// bench
Bench dips will sculpt your triceps, and can help tie the physique together aesthetically, as your shoulders and chest work in unison with your triceps. These can be scaled to be very easy or very difficult, depending on your strength level and if you’re using them as a starting exercise or a finisher.
[1]Place your palms on the edge of the bench with your fingers facing forward and your arms fully extended. Extend your legs out in front of you, with your weight resting in your heels. (Your body should be positioned about one inch (2.5cm) from the edge of the bench.)
[2]Slowly lower your body down until you feel a stretch in your chest. Keep your upper body tall, and your elbows pointing backward and positioned close to your body.
[3]Engage your triceps to push your body back up into the starting position.
TRAIN THE RIGHT WAY
DO: stay tall, especially on the negative portion of each rep.
DON’T: slouch forward or allow your shoulders to shrug.
VARIATIONS
^ Weighted feet-elevated bench dips (more challenging) Position two benches about one leg’s-length distance apart. Secure your hands on the first bench, place your heels on the second bench with your legs fully extended, and place a plate on your lap and above your knees. (The range of motion is the same as standard bench dips.)
Feet-elevated bench dips (more challenging) Secure your hands on the first bench, place your heels on the second bench with your legs fully extended, and perform the exercise as you would for standard bench dips.