The Bench Dip targets the tricep muscles, which are located on the back of the upper arms.
It is very simple and can be done with a minimum of equipment.
You can use a bench (or even an ordinary chair) for this one. Start by sitting on the bench. Place your hands on the bench right beside your glutes with your fingers curled over the front edge. It will almost look as though you are sitting on your hands.
Be aware that this exercise can be tough on the shoulders, so if you feel any pain or overstretching in the joint, skip this exercise.
If this is your first time doing this exercise, set your feet flat on the floor a foot or two away from the bench. Your knees will be bent.
Move your butt forward off the bench a few inches. Now dip your upper body down as though scraping your back along the front edge of the bench. Push yourself back up, squeezing the triceps hard.
This is the easiest position. As you get stronger at this exercise, you will find that this position is too easy. Now it's time to increase resistance.
Move your feet further away from the bench.
This forces your triceps to take up more of your bodyweight. As you get even stronger, move your feet as far out as you can so your legs are straight. Your next position after that is with your feet up on a bench with your legs straight.
You may even with to try it with your feet on a bench that is higher than the one you have your hands on.
If you get really strong and ambitious, you can even add extra resistance to your body. Have a partner stand behind you (on another bench, if necessary) and push down hard on your shoulders as you push yourself back up. Another option is to place weight plates on your lap or squeeze a dumbbell between your thighs, but the partner-resistance is normally more effective.
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