Tricep Bench Dips
What is an Tricep Bench Dip?
The tricep bench dip is a popular exercise that targets the triceps, the muscles located on the back of your upper arm. It involves using your body weight to push yourself up and down on a bench or chair, primarily engaging the triceps.
Are bench dips really effective for tricep development, and do they work all three heads of the muscle?
Firstly, bench dips can be an effective exercise for triceps, particularly for those who may not have access to gym equipment such as cables or dumbbells. It can be done anywhere, as long as there is a sturdy surface to support your weight. However, like any exercise, the effectiveness of bench dips can vary depending on factors such as form, frequency, and resistance. When it comes to targeting all three heads of the triceps, bench dips are primarily focused on the lateral head of the muscle, which is the largest and most visible of the three. However, it does engage the other two heads, the long head and medial head, to a lesser degree. It’s important to note that there is a difference between bench dips and tricep dips, although the terms are often used interchangeably. Tricep dips typically refer to a variation of the exercise where your hands are placed on parallel bars or handles, and your feet are suspended off the ground. This variation tends to place more emphasis on the triceps than bench dips. In conclusion, while bench dips can be a useful exercise for targeting the triceps, they primarily work the lateral head of the muscle. To fully develop all three heads of the triceps, incorporating a variety of exercises such as tricep dips, pushdowns, and overhead extensions is recommended.
How do you do Tricep Bench Dips?
- Sit on the edge of a bench with your feet planted firmly on the ground and your hands on the edge of the bench, fingers pointing forward.
- Walk your feet forward and slide your hips off the bench while keeping your hands on the bench, so your body is suspended in the air with your arms straight.
- Lower your body towards the ground by bending your elbows, keeping your back close to the bench until your arms form a 90-degree angle.
- Push back up through your hands, straightening your arms, until you’re back in the starting position.
- Repeat for the desired number of repetitions.
- Remember to keep your shoulders down and your elbows close to your body throughout the exercise.
- If you’re new to the exercise, start with a small range of motion and gradually increase it as you get stronger.
- To make the exercise more challenging, you can elevate your feet on another bench or step, or add weight to your lap.
- And, as always, listen to your body and consult a fitness professional if you have any concerns or questions.
What muscles are worked in a Tricep Bench Dip?
This tricep bench dip exercise primarily targets the triceps brachii muscles, which are located on the back of the upper arm. A few other muscles are also involved in the exercise, including the pectoralis major (chest muscles), anterior deltoids (front of the shoulders), and the rhomboids and trapezius (upper back muscles) as stabilizers.