Bench Dip

Bench Dip – Triceps Exercise.

To do this exercise you are going to be using your hands to support your waist. It is great alternative for the dips on the dip machine.

The different between the two of them is that bench dips is triceps performed with two flat bench while the dips on the dip machine is perform with the dip machine.

The bench dips is triceps exercise that trains your triceps and allows for your body weight and it is performed on two flat bench.

How to bench dips and train triceps

Position yourself tight while grabbing the side of the flat bench with your hands and your front facing the other. Place the two flat benches parallel to each other depend on how long or tall you are but it is advised to be at least 3 to 4 feet apart from each other.

Then lift your feet to the top of the other bench so that the rest of the your body is suspended between the two benches. Make sure that your hands is not fall off or stray away from the side of the bench.

Lower your body toward the floor by bending your elbows slowly until your upper arms and your forearms form a rent angle. Then Pause for a seconds at the bottom, then slowly raise your body back to the start position by straightening your arms.

You should not move your legs all around during the performance. Repeat the process again to your desire reps. The lower position should be slightly slower than the push up motion.

Focus do not let your hands stray off the bench You should be in full control of this exercise throughout. To protect your shoulders from injuries. It is advised to not go below the 90 degree angle because it can cause stress to your shoulders. You should not move your legs all around during the performance of this exercise.

Repeat the process again to your desire reps. The lower position should be slightly slower than the push up motion, you must be concentrate throughout the exercise. The flat benches should not not be shift off the floor during the performance. You may cross one foot over the other on top of the bench as you may prefer.

Do not create any momentum or difficulties that can jeopardize the good performance of this exercise.

Precautions and safety guide to take when performing the bench dips!

Make yourself a good position and that of the correct line. It is advised to place at least 3 to 4 feet apart from each other and lift your feet to the top of the other bench so that the rest of the your body is suspended between the two benches.

You may cross one foot over the other on top of the bench If you prefer the flat benches should not not be shift off the floor during the performance and make sure that your hands is not fall or stray away from the side of the bench. It is advised to not go below the 90 degree angle because it can stress to your shoulders.

Don’t be too fast and concentrate.

Don’t move too fast instead focus and concentrate. Bend your elbows slowly until your upper arms and forearms form a right angle the lower position should be slightly slower than the push up motion.

Be concentrate throughout and do not create any momentum or difficulties that can jeopardize the performance.

Be still and make a contract to your triceps, your legs must remain still on the flat bench don’t move your legs all around during the performance. Pause briefly for a seconds at the bottom for more contract on your triceps.

Health benefits in performing the bench dips!

It train and strengthen the triceps, the bench dips helps train the triceps.

It is one of the great triceps exercise that helps strengthen the triceps.

It gives more triceps muscle and also helps train chest.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

EZ or barbell rollout

close grip chinup

barbell calf raise standing

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