The
Bench Dip is an excellent exercise for the tricep
muscles, which are located on the back of the
upper arms. It is very simple and can be done
with a minimum of equipment.
You
can use a bench (or even an ordinary chair) for
this one. Start by sitting on the bench. Place
your hands on the bench right beside your glutes
with your fingers curled over the front edge.
It will almost look as though you are sitting
on your hands.
You
will find pictures of how to do this exercise
and the tricks described below at the URL listed
at the end of this article.
If
this is your first time doing this exercise, set
your feet flat on the floor a foot or two away
from the bench. Your knees will be bent.
Move
your butt forward off the bench a few inches.
Now dip your upper body down as though scraping
your back along the front edge of the bench. Push
yourself back up, squeezing the triceps hard.
This
is the easiest position. As you get stronger at
this exercise, you will find that this position
is too easy. Now it's time to increase resistance.
Move
your feet further away from the bench. This forces
your triceps to take up more of your bodyweight.
As you get even stronger, move your feet as far
out as you can so your legs are straight. Your
next position after that is with your feet up
on a bench with your legs straight. You may even
with to try it with your feet on a bench that
is higher than the one you have your hands on.
If
you get really strong and ambitious, you can even
add extra resistance to your body. Have a partner
stand behind you (on another bench, if necessary)
and push down hard on your shoulders as you push
yourself back up. Another option is to place weight
plates on your lap or squeeze a dumbell between
your thighs, but the partner-resistance is normally
more effective.
- This
is the easiest position to place your
feet when doing bench dips.
- Note
how the knees are bent about 90 degrees
and the feet are relatively close to
the bench.
- This
position allows you to support much
of your bodyweight with your legs during
the movement.
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- This
position is next in difficulty.
- Your
legs are extended straight out in front
of you. Your feet are far away from
the bench.
- Be sure
to keep your back fairly close to the
bench during the movement even though
your legs are stretched further out.
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- This
position puts the greatest tension on
your triceps without added weight.
- You may
even wish to place your feet even higher
up than this.
- After
this point, you will need to add resistance
either in the form of a partner pushing
down on your shoulders as you push back
up or with weight on your lap.
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This e-book is
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