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🔥 How to Bench Tricep Dips

🚨 What are Bench Dips (Tricep Dips)

✅ Bench dips or tricep dips on bench is a compound, bodyweight exercise focusing on your triceps and at the same time improving strength in your shoulders and chest. As the name suggests, you just need a bench or chair to perform the exercise anywhere you want and can do the repetitions indefinitely


Bench Tricep Dips
Bench Tricep Dips

🚨Tricep Dips on Bench Benefits

  • The bench dip is a CKC (Closed Kinetic Chain) exercise, implying you do the movements about a fixed point (the bench). It increases compression force on your joints thereby improving stability.
  • It is a useful exercise that can be included in your triceps and chest workout routine. It can be performed along with the bench press and overhead press for improving your lockout strength.
  • By altering your grip or adding weight, you can overload your muscles and increase your upper body mass.


🚨 How to do Bench Dips (Tricep Dips)


  • Place a bench or a chair behind your back in a perpendicular position to your body.
  • While facing away from the bench, grab the edge of the bench with your hands fully extended and kept at a distance of your shoulder width. Extend your legs forward by bending at the waist so that your legs are at 90 degrees to your torso. It is your initial position.
  • As you breathe in, lower your body by bending at your elbows until your upper arm makes an angle slightly lesser than 90 degrees with the forearm.
  • As you breathe out, take your torso up by pushing yourself back to the initial position, using your triceps.
  • Repeat the above steps to do the desired amount of reps.
Tricep Dips
Tricep Dips


🚨 Bench Dips Tips

  • Keep your elbows as close to your body as possible all through the movement.
  • Make sure your forearms are always pointing down.
  • Do not lower your body down too far, since it may cause injury to your shoulder joints.


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