Bench Dips
Description
As mentioned in our triceps training article, the triceps are at their greatest strength potential when they are positioned below shoulder level. Since tricep bench dips are performed with the triceps being at their strongest angle, this is a great exercise to build strength and size. Especially considering the amount of weight that can be added to the movement.
Video
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Execution
- Stand between two flat benches. Place your palms on the inside edge of one and your heels on the other. Your arms should be at shoulder-width and your elbows should be facing behind you throughout the movement.
- If needed, have your spotter rest a barbell on top of your thighs. The added resistance will increase the difficulty.
- Inhale and lower down slowly by bending at the elbow until arms reach a 45-65degree angle. Allowing the arms to bend to 90 degrees will place unnecessary stress on the shoulder joint.
- Exhale and extend arms back up to starting position.
- Repeat until desired number of repetitions are completed.
Placing your feet at a higher elevation than your arms may help to increase the blood flow to the triceps.
A good way to drop set this exercise is to have your spotter place a few barbells on your thighs and have him/her gradually remove then one by one as you reach failure.
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