Want impressive arms that fill your sleeves? Make sure you work your triceps.
Don’t make the mistake of thinking your biceps are the only arms muscles that people notice. It’s the triceps that will give your arms that powerful look.
The Bench Dip will do more than help you build strong, thick triceps. Bench Dips also work other muscle groups like…
Anterior Deltoid Muscles … these are the muscles of the front part of the shoulder and help move your arms forward.
Pectoral Muscles … allow you to rotate your shoulders. They also stabilize your shoulders, which allows you to move your arms up, down, in, and out.
Biceps … these muscles primarily flexes your arms at the elbow, allowing them to bend. It also helps supinate the forearm, which helps the arm to turn the palm upwards.
Upper Back … helps with movements involving the head, neck, shoulders, arms, and trunk. They strongly influence a person’s posture.
Rotator Cuff Muscles … these small muscles stabilize the shoulder, allowing movement to occur.
Core … these muscles help with balance, stability, transferring force, and protecting the spine.
How To Perform Bench Dips
:: Sit on bench and place your hands on the bench right next to your hips.
:: To start the exercise, place your buttocks in front of bench so that in can drop down when you bend your arms. Beginners should place their bent legs in front of them on the floor. (Hint: A more advanced starting position is to place your straight legs in front of you. This will put more weight on the triceps. Even more advanced … elevate your feet on a chair so that your legs are parallel with the floor.)
:: Slowly bend your arms so that your butt moves toward the ground. Stop your descent when your arms are bent at 90 degrees. Keep your butt and back close to the bench as you descend. Keep a straight back throughout the exercise; do not hunch or round your back. Keep your shoulder blades back during the exercise and do not let them move forward.
:: Next, squeeze your triceps moving yourself back up to the starting position.
:: Perform three to four sets with 10 to 12 repetitions per set.
Hints to maximize the benefits of this tricep-blasting exercise …
Keep your core tight throughout the exercise.
For MAXIMUM challenge, with your feet placed on a chair and your legs parallel to the floor, place a weight on your lap to increase resistance. You can increase the amount of weight as you get stronger and progress with this exercise.
To help take pressure off your shoulders, you can rotate your hands so that your fingers are pointed to the sides.
Great Exercises To Pair With Bench Dips …
Push-Ups are an outstanding complementary exercise with Bench Dips. Push-Ups develop upper body and core strength. They’re great for blasting both the triceps and the pectorals.
Bicep Curls work well with Bench Dips. These two exercises work opposing muscle groups, getting your arms “jacked.” These two exercises will fatigue your muscles in the best way possible and stimulate muscle growth.
Skull Crushers: Don’t just work your triceps; blast them by working in Skull crushers with your Bench Dips. These two exercises together will help give you ripped triceps.
Hey, we’re not trying to TWIST YOUR ARM …
We’re just trying to make your arms stronger and fitter. So, give BENCH DIPS a try soon!