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Home :: Bodybuilding Exercise :: Arms :: Bench Dip
Bench Dip
Target Muscles
Triceps (Especially the outer and medial heads). |
Starting Position
- Position two benches about the length of your legs apart.
- Place your hands shoulder-width apart, fingers facing forwards, on the edge of one bench.
- Place your heels on the other bench so that your legs form a straight bridge between the two benches.
The Movement
- Bend your elbows and lower your body until your elbows make an angle of 90°.
- Hold for a count of two; then straighten your arms to bring you back to the starting position.
Tips
- Keep your back close to the bench.
- Do not lock or snap out your elbows at the top of the movement.
- Keep your elbows directed backwards during both the lowering and raising phases.
- Do not shorten the downwards phase. . Keep the movement slow - do not rush the reps.
Variations
Easier
Place your feet flat on the floor instead of ana bench.
Advanced
Place a weight disc across your lap to increase, the resistance.
Other exercises for your arm Workouts.
Barbell Curl.
Preacher Curl.
Dumbbell Curl.
Incline Dumbbell Curl.
Concentration Curl.
Triceps Push-down.
Lying Triceps Extention.
Triceps Kickback.
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