- 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.
- 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.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- 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.
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Review: Bench Dips
Nov 29, 2012 11:17 AM: One of my favorites to do at work.
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Review: Bench Dips
Aug 16, 2012 8:24 PM: Great.
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Review: Bench Dips
Jul 24, 2012 8:30 AM: really a very good exercise for triceps
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Review: Bench Dips
Jun 17, 2012 1:21 PM: Bad on shoulders.
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Review: Bench Dips
Jun 8, 2012 5:55 AM: One of the best Triceps exercises that I know. Works on the Chest very good too.
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Review: Bench Dips
Jun 8, 2012 5:55 AM: One of the best Triceps exercises that I know. Works on the Chest very good too.
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Review: Bench Dips
May 9, 2012 12:51 PM: when i do this i can feel it more in my right tricep, any suggestions?
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Review: Bench Dips
Apr 1, 2012 11:02 PM: probably my favorite way to work triceps, but they tend to screw up my shoulders when i do them. anyone know waht can do to make it easier on the shoulders?
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Review: Bench Dips
Mar 7, 2012 9:57 AM: really hit those tri's
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Tip: Bench Dips
Dec 14, 2011 7:20 AM: My fingers go numb when I am doing these, and it hurts like heck! Any ideas what I am doing wrong?