How to Do Bench Dip Exercises

The triceps' main function is to bend the elbow. They also serve the function of moving the arm towards the body. In order to tone the triceps, you can use heavy weights or machines, or you can use your own body weight and do bench dip exercises.

Instructions

Difficulty: Moderately Easy

1. Ascertain the strength of the bench you are working with. Make sure it is sturdy and that there is no chance that it will tip over while you exercise.
2. Grip the edge of the bench firmly. Your hands should be 1 to 2 inches away from each of your sides to give your hips the room to dip off of the bench.
3. Walk your feet out 1 to 2 feet from the bench. Make sure your feet are far enough in front of you so that your butt is off the bench and you have enough room to dip.
4. Bend your arms. Your bottom should be hovering over the ground. Hold the position for a second. Make sure that you are not over extending your shoulders, or you could injure the muscle group.
5. Straighten your arms. You should be hovering just above the bench, now. Hold your arms straight for another second. Do each of these reps as slowly and deliberately as you can.
6. Repeat the bench dip 12 to 15 times. This series of reps should be repeated 2 to 3 times. Exercise the triceps 2 to 3 times per week on non-consecutive days.