Complete Bench Dips Exercise Guide
Learn everything about Bench Dips exercise including proper form, muscles worked, benefits, variations, alternatives, and common mistakes to avoid.
Muscles Worked & Equipment
Primary Muscles
Secondary Muscles
Equipment Needed
Muscle Categories
Introduction
1.
They mainly work your triceps (the back of your upper arms), shoulders, and chest.
2.
You only need a bench to do them – no special equipment is needed!
3.
This makes them easy to fit into any workout, at home or at the gym.
4.
Doing bench dips regularly will make your arms stronger and more toned.
5.
They're good for people just starting to exercise and those who want to add new exercises to their routine.
6.
To do a bench dip, sit facing away from a bench with your hands on the edge, fingers pointing forward.
7.
Slide your bottom off the bench, keeping your arms straight but not locked.
8.
Lower your body by bending your elbows until they are at a 90-degree angle or slightly more.
9.
Push back up to the starting position using your arms.
10.
Remember to keep your back straight and your core engaged throughout the exercise for proper form and safety.
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What are the benefits of bench dips?
1.
They mainly work your triceps, the muscles on the back of your upper arms. Strong triceps are important for pushing things and having strong arms overall.
2.
But it's not just your triceps! Bench dips also use your chest and shoulder muscles, giving you a good workout for your whole upper body.
3.
To do bench dips properly, you need to keep your body stable. This means your core muscles (your stomach and back) have to work hard to keep you balanced.
4.
Doing bench dips regularly can help you move your arms and shoulders more easily. It improves your flexibility and how far you can stretch your arms.
