Bench Dips for Triceps


Bench dips are an awesome way to work your triceps. Using a bench allows everyone to do this exercise, including beginners. Dips are effective and you don’t need a gym membership or any fancy equipment to  do them. All you need is you and either a sturdy chair or bench. Let’s get to it shall we?

1.   Begin by sitting on a chair or bench. Place your hands on the edge of the chair/bench so that your fingers point towards you.

2.   Place your feet flat on the floor out a little further in front of you. Lift yourself off and in front of the chair/bench by straightening your arms.

3.   Bend your elbows, letting your body come closer to the ground, until your elbows are at a 90 degree angle. Make sure your torso is tall, that your body is moving vertical just in front of the chair/bench. Be careful not to move horizontally or to the front (towards your feet). Doing so takes the focus off of triceps and puts it into your shoulders.

4.   Once you reach the bottom of the movement and your elbows are at 90 degrees, lift your body back up to the beginning position by straightening your arms. Repeat for 1-3 sets of 10-15 reps, depending on your fitness level.

There are some options you can implement to make them harder once you build up your strength. Option A) Place your feet out in front of you so that your legs are straight and only your heels are touching the ground. Option B) Place your feet up on another chair/bench opposite you. Option C) Begin adding weight by setting a weight plate in your lap. Start small with a ten, and then work your way up to a 45 pound plate. By the time you get strong enough that these options are no longer challenging, you are ready for full body weight bar dips. When you get to that point (notice I said when, not if) make sure to give yourself a big pat on the back! You’ll deserve it!

*Disclaimer: Do not implement this or any other exercise or exercise routine without first consulting your doctor to make sure it is right for you.

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