About Exercise Bench Dips
Bench dips are a convenient exercise that can be performed almost anywhere. While they are most commonly done with two exercise benches, you can also use chairs, tables, or any other solid, flat surface that is raised off of the floor. The bench dip is also a versatile exercise, allowing you to focus on either the triceps or pectorals simply by varying your grip. A wide grip places more strain on the pectorals, while a narrow grip concentrates on the triceps.
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Benefits
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Exercise bench dips build the triceps and pectoral muscles, which are crucial for the movements involved in most sports. The triceps extend the arm when shooting a basketball or hitting the ball in tennis, baseball and softball. Strong triceps and pectorals are important for sports like football that require leverage and pushing on another athlete. Even cyclists can benefit from exercise bench dips, increasing the stamina of their arms to prevent fatigue on long rides.
Variations
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If you have trouble performing dips with the exercise benches in the standard position, try moving the benches closer together. This allows you to rest more of your legs on the bench and decreases the amount of body weight your arms must lift. If the standard dips are too easy for you, ask a friend to place a light weight in your lap after you have gotten into the starting position.
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Starting Position
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Place two exercise benches parallel to each other with about 4 to 5 feet in between, depending on your height. Lean against the middle of one bench so that you are in a sitting position without resting all of your weight on the bench. Place your hands on the edge of the bench on the outside of your hips. Prop your feet up on the other exercise bench, keeping your legs and back straight. Slide your body forward so that only your hands are holding you up.
Performing the Dip
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Lower your body toward the floor, using your feet on the bench as the pivot point for your body weight. Keep your back and legs straight throughout the movement, and inhale on the downward motion. When your upper arms are parallel to the ground, exhale and press yourself back up to the starting position.
Warning
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Do not perform standard exercise bench dips unless you can complete six repetitions with perfect form. You may be unable to hold your weight up during the movement without putting undue strain on your shoulders. If your triceps are not strong enough to handle six repetitions, decrease the difficulty until you build up the required strength (try putting your feet on the ground instead of on the other bench). Do not shorten the range of motion on your dips to compensate for lack of strength.
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