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Bench Dips - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Triceps
Secondary Muscles Worked: Chest and Shoulders

Bench Dips work the triceps, chest and shoulders. This exercise is a great starting point for those just beginning to train their triceps. Bench Dips will emphasise the mass of your triceps and there are a number of variations which can add resistance as your fitness development progresses.

Bench Dips - Exercise Workout & Technique

  • Position yourself between two flat benches.
  • Place your feet on one of the benches and your hands placed on the side of the bench closest to you, about a shoulder-width apart.
  • Inhale and bend at the elbows, allowing your body to descend.
  • Exhale and elevate your body back to the starting position, flexing the triceps.
  • Repeat for the desired repetition range.

Bench Dips - Tips & Safety

  • Keep this movement slow and controlled throughout.
  • Try not to lock your elbows at the top.
  • Keep the elbows close to your body to ensure the focus is on the triceps.
  • This exercise may place added strain to your shoulders.

Bench Dips - Alternatives

  • You can place your feet on the floor rather than on another bench for a slightly easier version if you are a beginner.
  • Try this exercise with your feet positioned on a higher bench or a swiss ball for a greater challenge.
  • Try bench dips with weight added across your lap to build mass.
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