Description:

Triceps bench dips are a bodyweight exercise that targets the triceps using a bench or chair. This exercise helps to build and tone the triceps by lifting and lowering your body using your arms.

Benefits:

Triceps bench dips help to improve tricep strength, size, and endurance. They also engage the shoulders and chest, making it a comprehensive upper body exercise.

Profile:

Equipment:	Bench or Chair
Type:	Bodyweight
Tempo:	2-1-2-0
Level:	Beginner

Muscles:

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

• Step 1: Sit on the edge of a bench or chair and place your hands next to your hips, gripping the edge.
• Step 2: Slide your buttocks off the edge, extending your legs out in front of you with your heels on the ground.
• Step 3: Lower your body by bending your elbows until your upper arms are parallel to the ground.
• Step 4: Press through your palms to lift your body back up to the starting position.
• Repeat the movement for the desired repetitions.

Common Mistakes:

• Using momentum to lift
• Allowing the elbows to flare out
• Inconsistent range of motion
• To avoid these mistakes, keep your core engaged, maintain a controlled motion, and ensure your elbows remain close to your sides throughout the exercise.

Variations:

• Single-leg Triceps Bench Dips
• Weighted Triceps Bench Dips
• Feet-elevated Triceps Bench Dips
• Triceps Bench Dips with Bent Knees

Links to each will be provided as they are added to the website.

Safety Tips:

• Always perform a proper warm-up before doing triceps bench dips.
• Start with a bent-knee variation if you are a beginner and progress to the straight-leg version as you build strength.
• If you have any pain or discomfort, stop the exercise and speak with a trainer.

Additional Information:

Triceps bench dips are a versatile and effective way to build triceps strength and size. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.

EXERCISES