Tricep Bench Dips

Introduction

The Tricep Bench Dip is a highly effective bodyweight exercise that targets the triceps brachii, the muscle located on the back of the upper arm. This exercise is particularly beneficial for those looking to enhance upper body strength and muscle definition without the need for extensive equipment. By utilizing a bench or a sturdy elevated surface, the Tricep Bench Dip engages not only the triceps but also the shoulders, chest, and core, making it a comprehensive movement for upper body development. Its versatility and simplicity make it an excellent addition to any hypertrophy-focused workout regimen, whether you're a beginner or an advanced athlete.

Execution

How to Perform Tricep Bench Dips

Setup

1. Find a sturdy bench or chair that won't move during the exercise.
2. Sit on the edge of the bench with your hands placed next to your hips, fingers pointing forward and gripping the edge of the bench.
3. Extend your legs out in front of you, keeping your heels on the ground and your legs straight. Your feet should be hip-width apart.
4. Scoot your hips forward off the bench so that your body is supported by your hands and heels.

Execution

1. Begin by bending your elbows to lower your body towards the ground. Your elbows should point directly behind you, not flaring out to the sides.
2. Lower yourself until your upper arms are parallel to the ground or you feel a stretch in your shoulders.
3. Pause briefly at the bottom of the movement.
4. Press through your palms to straighten your arms and lift your body back to the starting position.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully scoot your hips back onto the bench.
2. Stand up slowly to avoid any dizziness or discomfort.