Bench Dip
Overview
Bench dips focus on your triceps. Triceps are the muscle on the back of your upper arm, extending from your armpit to your elbow.
It’s the muscle that allows you to straighten your arm. It’s called a tri-cep because there are three parts to the muscle– the long head, on the inside towards your body; the lateral head, on the outside away from your body; and the medial head, between them and closer to humerus.
Instructions
Sit down on the bench. Place your palms on either side, and scoot your butt off the bench. Keep your arms a little flexed, with your elbows as close to your body as you can. Also keep your knees slightly bent. Rest your weight on the heels of your feet.
Lower yourself with a slow, controlled movement, until your elbows reach 90 degrees, inhaling as you do so. Then, push yourself back up, exhaling as you go against gravity.
Tips
A common mistake is to completely extend your arms and lock your elbows. This can do harm to your joints. On the other hand, don’t let your elbows kick out as you descend, either.
I recommend four sets of fifteen reps.
This is a great exercise that you can do just about anywhere, at the gym, at the park, or even at home. I think you’ll find it’s a great addition to your exercise regimen. Thanks for watching!
