How To Do Bench Dip Exercises Video

Bench dips exercises target the triceps and pectorals muscles to build muscle mass and a toned physique. Learn how to do bench dip exercises in this strength training video.

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Grip front of bench with hands
Targets triceps and chest
Feet flat &knees bent 90 degrees
Lower body to bend elbows at 90 degrees
Move slowly

About this Author

Tom Clifford has a degree in physical education, fitness and health from Eastern Michigan University, where he ran track and cross-country. Tom has worked as a personal trainer for two years. He also has a separate business where he coaches runners and triathletes for upcoming events. He currently works at Gold's Gym in Wilmington, North Carolina.

TOM CLIFFORD: Now, I'm going to demonstrate how to do Bench Dip Exercises. Have a seat on any standard bench. You're going to put your arms at your side with your hands gripping the bench forward. So my hands are gripping the bench and not behind me, then straight forward this. Exercises are going to target your tricep muscles, which is the back of your arms. It's also going to hit and stretch out the chest muscles as well. So we're going to start with the beginner bench dip exercise, which is your feet flat on the ground. Knees bend at 90 degrees. Keep your back close to the bench and concentrate on just bending your elbows down to about 90 degrees. See how my hips are falling down a little bit and I'm going to push straight up. The bent knees puts a little bit less weight on your body, so it's a little bit easier on your triceps. You go down and up nice and slow. Elbows bent to about 90 degrees. In advanced level, bench dip exercise would be leg straight out, cross one leg over the other. Keep your back again, close to the bench and we're going to focus on bending our elbows only. So down and up, focusing on the triceps and hitting a little bit of the chest. It's important to keep your back close to the bench and not to lift and lower your hips. You want to keep your body as stable as possible. So if you look one more time, notice my body is as stable as possible and I'm not lifting my hips way up like this. Just going straight down, putting all my body weight on my tricep muscles. And you'll feel a nice good burn at the back of your arms. Take it slow. You can vary speeds in this exercise. And then don't forget the two levels, with your feet flat as a beginner and in advanced level will be your legs straight or your legs elevated. Do about 15 to 20 reps of the bench dip exercises and you can do two to three sets of bench dip exercises.

How to Do Bench Dip Exercises Video

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