Bench Dips

Bench Dips is a compound exercise that primarily targets the triceps, with the chest and shoulders acting as secondary muscles. It is a beginner-to-intermediate level exercise that requires only body weight and a bench, making it easily accessible for most people. This simple yet effective exercise is great for building upper body strength and improving muscle endurance, especially in the arms.

Bench Dips are versatile and can be performed almost anywhere - whether at the gym, home, or outdoors. They help in enhancing arm definition and increasing pushing strength, which benefits other upper-body movements. The exercise can also be modified by adding weights or adjusting foot placement to increase or decrease difficulty.

1. Sit on the edge of a sturdy bench with your hands placed next to your hips, fingers pointing forward.
2. Extend your legs out in front of you with your heels on the ground, keeping a slight bend in your knees.
3. Slide your hips off the bench, supporting your body weight with your arms.
4. Lower your body by bending your elbows to about a 90-degree angle, keeping your back close to the bench.
5. Push through your palms to raise your body back to the starting position.
6. Repeat for the desired number of repetitions.

Bench Dips are generally considered a low-to-moderate risk exercise when performed with proper form. However, improper technique can increase strain on the shoulders and wrists.

One common issue is shoulder impingement, caused by dipping too low or flaring the elbows outward. To avoid this, limit the range of motion and maintain proper elbow alignment. Additionally, wrist strain can occur if the hands are not positioned correctly or if too much weight is placed on them. Keeping your wrists straight and close to your body helps reduce this risk.

If you experience shoulder discomfort or have a history of shoulder injuries, consider alternative triceps exercises like triceps pushdowns or close-grip bench presses.