Bench Dip

What is Bench Dip:

The Bench Dip is a classic bodyweight exercise that primarily works the triceps brachii while also engaging the pectorals and anterior deltoids. This versatile exercise can be performed virtually anywhere using a stable surface, such as a bench, chair, or step. It involves performing push-ups with your hands behind you, which biases the triceps.

Key Benefits:

  • Size and Strength: Works primarily the triceps brachii, as well as the pectoralis major and the anterior deltoid, promoting muscle growth and strength improvement.
  • Triceps Emphasis: Targets the triceps more effectively than standard push-ups.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves elbow extension strength, as well as shoulder flexion and adduction strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Narrow Push-up: A push-up variation performed by placing the hands shoulder-width apart or narrow, biasing the triceps.
  • Sphinx Push-up: A bodyweight triceps isolation exercise that involves starting in a sphinx-like position where the forearms are placed on the floor, then doing triceps extensions or push-ups using only the triceps.
  • Bodyweight Triceps Extension: A bodyweight triceps overhead isolation exercise. The bodyweight counterpart of the overhead triceps extensions commonly done in gyms.
  • Weighted Bench Dip: Increase the intensity by adding resistance with a weight vest, a backpack, holding a dumbbell, or placing a weight plate on the thighs.

How to perform Bench Dips:

  • Starting Position: Sit on the edge of a sturdy bench, a chair, or a step with your hands placed slightly wider than shoulder-width apart with a pronated grip. Place your legs forward for support and move your hips forward to give yourself space for the execution phase. Maintain scapular depression and retraction, as well as core engagement.
  • Execution: Initiate the movement by lowering your body towards the floor until your elbows are bent around 90 degrees. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you descend.
  • Exhale: Exhale at the top/starting position.
  • Hand Position: Explore various hand placements to find the most comfortable and joint-friendly position for you. While different grips, including supinated (palms facing up), pronated (palms facing down), or neutral (palms facing each other), may slightly alter muscle engagement, the primary focus remains on the triceps, which perform the elbow extension regardless of grip. Choose a grip that allows you to maintain proper form and execute the exercise with ease, minimizing strain on your wrists and elbows.
  • Lower Back and Hips: Keep your lower back and hips close to the platform with just enough space for you to do the movement. This ensures optimal shoulder placement and better triceps engagement.
  • Legs Position: Although your feet's main function is to support the rest of your weight, it also affects the resistance on the triceps. For starters, keep your legs bent and close to you.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain scapular depression and retraction for optimal stabilization and muscle engagement and lessen the strain on your shoulder joints.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Bent your legs with your feet close to you
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an isometric phase (pause/hold)
    • Extend your legs in front of you
    • Adding resistance - wearing a weight vest or backpack on your front or holding weights on your thighs
    • Progressing to a harder variation/exercise