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Bench Dip


The Bench Dip is a basic exercise for developing the triceps and pectorals (secondary).

Important notes: Be very careful not to move up and down in jerky or uncontrolled movements as the Bench Dip can place extreme stress on the shoulder. If you suffer from any kind of shoulder injury or have had shoulder surgery, skip this exercise or check with your physical or physical therapist before performing this exercise.

The Bench Dip can prove useful in developing the strength necessary to be able to do parallel dips. aAs long as the Bench Dip is performed correctly it is not dangerous. Pay close attention to form and follow-through while doing the Bench Dip.

How to perform the Bench Dip Exercise:

  1. Sit on the side of a bench, your palms on the bench, beside your hips.
  2. Your legs should be straight out in front of you, heels on the floor.
  3. Straighten your arms so your butt lifts off the bench.
  4. Bend your arms 90-degrees as you lower your butt toward the floor. Pause, and then push back up to the starting position.

Bench Dip


  • Begin with bent knees with the feet directly beneath the knees to reduce workload.
  • Place a weight securely on the upper-thigh area to increase workload.

The Dip Using Parallel Bars

Equipment needed: Parallel bars

The Dip is a hugely productive exercise.

As an upper-body exercise and in particular a chest exercise, the dip is often overlooked in program design in favor of the more common Bench Press.

And while its working the chest, it's also giving the triceps a great workout, as well. Strengthen arms and chest with this exercise - it's very effective!

How to perform The Dip Exercise:

  1. Grab parallel bars and lift yourself so you fully extend your arms.
  2. Bend your elbows and slowly lower your body until your upper arms are parallel to the floor.
  3. Pause, and then push yourself back up to the starting position.

The Dip Exercise

Bench Dipper Exercise

Equipment needed: Heavy Duty Dip Station. The Bench Dipper is pretty much the same as the bench dip. The difference is in the equipment used.

To make dip movements easier, let's focus on the negative i.e., the portion of the exercise in which you lower your body. Using a dip station with a step, walk up to the top (arms fully extended) and count to five as you lower your body very slowly. "Walk" back up for the next rep.

Don't count reps on this one, just time.

  • Leaning forward and letting your elbows flare out works the chest more.
  • Moving straight up and down and keeping your elbows in focuses more work on your triceps.

How to perform the Bench Dipper Exercise:

  1. Grab the parallel bars and lift yourself so your weight rests on your fully extended arms.
  2. Bend your knees and cross your ankles behind you.
  3. Bend your elbows to slowly lower your body until your upper arms are parallel to the floor.
  4. Pause, and then push yourself back up to the starting position.

Bench Dipper Exercise

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