Shoulders

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Bench Dip

Exercise Data

Type: Strength

Main Muscle Worked: Triceps

Other Muscles: Chest, Shoulders

Equipment: Body

Mechanics Type: Compound

Level: Beginner

Sport: No

Force: Push

9.0

Excellent

Bench Dip - Images

START

FINISH

1. For this exercise you will need to place a bench behind your back. With the bench

perpendicular to your body, and while looking away from it, hold on to the bench on its edge

with the hands fully extended, separated at shoulder width. The legs will be extended forward,

bent at the waist and perpendicular to your torso. This will be your starting position.

2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far

enough to where there is an angle slightly smaller than 90 degrees between the upper arm

and the forearm. Tip: Keep the elbows as close as possible throughout the movement.

Forearms should always be pointing down.

3. Using your triceps to bring your torso up again, lift yourself back to the starting position.

4. Repeat for the recommended amount of repetitions.

Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.