Double Bench Tricep Dips
Double Bench Tricep Dips is a powerful exercise that targets the triceps while also challenging other parts of your upper body. This exercise uses two benches, giving you a greater range of movement and allowing you to train your muscles in a unique way.
Execution
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1
Find two sturdy benches and place them parallel to each other, shoulder-width apart.
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2
Stand between the benches and place your hands on the edge of one bench behind you.
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3
Place your feet on the other bench so that your body forms a bridge between the two benches.
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4
Lower yourself slowly by bending your arms until your elbows form an angle of approximately 90 degrees.
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5
Push yourself upward by contracting your triceps until your arms are straight again.
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6
Repeat for the desired number of repetitions.
Benefits
- Strengthens and defines the triceps.
- Improves shoulder-girdle stability.
- Increases core strength through the need for balance.
Common Mistakes
- ! Lowering or rising too quickly: Move in a controlled manner to prevent injuries and train the muscles effectively.
- ! Allowing the elbows to flare out too far: Keep your elbows pointing backward to maintain focus on the triceps.
- ! Lowering too deeply: This can place unnecessary stress on the shoulders. Lower until your elbows form a 90-degree angle.
Primary Muscles
This exercise primarily targets the triceps, but also engages the chest, shoulders, and core muscles for stability.
Possible Alternatives
- For a lighter variation, you can place your feet on the floor instead of on the second bench.
- To increase the intensity, you can place a weight on your lap while performing the dips.
- If you do not have access to two benches, you can use a single bench for a standard tricep dip.
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