Triceps Dip (between benches)

Description

How to Do Triceps Dip (between benches)

1. 1
   Setup

   Position two benches parallel to each other, approximately hip-width apart. Sit on the edge of one bench with your hands gripping the edge beside your hips, fingers pointing forward.

2. 2
   Setup

   Place your heels on the edge of the opposite bench, keeping your legs straight and knees slightly bent. Lift your hips off the first bench, supporting your body weight with your arms and heels.

3. 3
   Setup

   Ensure your torso is upright and close to the bench, with your shoulders depressed and retracted, and your core engaged.

4. 4

   Inhale and slowly lower your body by bending your elbows, keeping them pointing straight back and close to your sides. Descend until your upper arms are roughly parallel to the floor or a comfortable stretch is felt in your triceps and shoulders.

5. 5

   Exhale and push through your palms to extend your elbows, raising your body back to the starting position. Focus on squeezing your triceps at the top of the movement.

6. 6

   Maintain a stable core and avoid shrugging your shoulders throughout the entire range of motion, controlling both the lowering and lifting phases.

Tips

• Keep your chest up and shoulders down and back to emphasize triceps engagement and protect your shoulder joints.
• Control the eccentric (lowering) phase of the dip, taking 2-3 seconds to descend, to maximize muscle time under tension and promote strength gains.
• To increase difficulty, place a weight plate on your lap; to decrease difficulty, bend your knees and place your feet flat on the floor instead of on the opposite bench.
• Maintain a slight forward lean of the torso to keep the triceps as the primary mover, preventing excessive chest involvement.

Common Mistakes

• ×Flaring elbows out to the sides reduces triceps activation and places undue stress on the shoulder joints; keep your elbows tucked close to your body and pointing straight back throughout the movement.
• ×Shrugging your shoulders or letting them round forward during the dip can lead to shoulder impingement; actively depress and retract your shoulder blades, keeping your shoulders away from your ears.
• ×Not going deep enough limits the range of motion and muscle activation; lower your body until your upper arms are parallel to the floor, provided it is pain-free and your form is maintained.