September 14, 2022

How To Correctly Perform Triceps Dip With One Bench

Dips are a fantastic compound exercise that can add an incredible amount of mass to your triceps.

Generally, health and fitness is about taking the holistic approach of staying active and eating well in order to live a long and happy life. But sometimes it isn’t. Sometimes it’s just about one thing: building massive, sleeve-splitting upper arms. And for that, you need the best triceps exercises – you need the triceps dip in your life.

This is because, while most people prefer to concentrate on their biceps, triceps are actually a much larger muscles group than the glitzy front-of-arm counterparts. If you’re looking to increase your size and strength, ignoring the arm’s back is just plain foolish.

The triceps consist of three heads. This is the reason for their name. If you wish to improve the strength and size of your upper arms, it is necessary to exercise on all three. It is possible to do exactly that by doing one workout that is called the dip of your triceps.

Find out all the information you need about this basic workout for your body with a variety of alternatives you can try to make it more difficult after mastering the standard dip.


Whatever you choose to dip, the main thing to remember is your arm’s posture. The hands must be shoulder width away from the surface you’re diving from, while keeping you arms in straight. Engage your glutes and core, then raise your chin as well as your chest to ensure your body is in a tight position. Start the exercise by bend your elbows. Then, lower your arms until they are at 90 degrees.

Stop on the lower end for couple of seconds and then push upwards with force, making sure you hold your glutes and your core in place to keep your legs from moving. Make sure you don’t completely lock out your arms when you reach the top. Keeping a slight bent elbows at the top of the exercise forces your triceps muscles to work more.

To allow your triceps muscles to spend the most tension as is possible which is a crucial stimulation for the growth of new muscle tissue, reduce your weight as gently as possible. Try to do 2 seconds at first before gradually increasing to four seconds. Try to get as low as you can , without straining your shoulders.

Three sets of 8 to 10 dips, maybe increasing the number of dips until you can physically not dip any more, will result in your arms being damaged for a whole couple of days.

In the gym, you could make dips that will help your entire body to be supported by using parallel bars. However, you can also utilize chairs or a bench to dip anyplace while your feet are on the floor. Make sure that the surface is used can support the weight of your body, and it’s best not to select an unmovable chair.


“The dip is one of the best exercises for building triceps size and strength for a number of important reasons,” says Viktor Genov (pictured), Personal trainer for Fitness First Tottenham Court Road. “First they offer an incredible range of motion that is crucial to working the muscle to its fullest. As a compound lift , which results in elbow extension and shoulder expansion, the dip draws more muscle fibers and the motion pattern permits an enormous stretch in the lower position as well as a massive expansion at the highest.”

If you aren’t able to do the full bodyweight dip Genov suggests starting with a variation that is band-assisted. “This will enable you to master the movement pattern and begin to build the strength needed to do the full move,” Genov states. “You can also make it easier by leaning your chest forwards and bringing your knees closer to your chest.”


The parallel bars make the most effective choice for dips. “For the ideal hand placement the bars should be no wider than the length of your forearm,” Genov suggests. Genov. “If your hands are any wider apart then you will shift tension away from your triceps and towards your shoulders, so you risk placing too much stress on your shoulder joints.”


Similar to pressing-ups it’s crucial that you are completely engaged in your abs from the time you begin the set until the time after you’ve finished. “Bracing your abs effectively is so important to getting better at bodyweight moves,” Genov says. Genov. “You are able to improve your ability to work your abs through the more plansks. If you’re trying to improve your bodyweight workouts the planks will be your most trusted companion.”


“Your shoulders must work very hard in the dip because they need to be fixed in position the whole time, pushed forwards and downwards,” Genov says. Keep your shoulders as far back as you are able to by keeping your chin in a straight position and not pressing down on your chest. Tensify the neck muscles in order to hold your head straight. Lower your body to a point where your shoulders will be in line with your elbows. Do not go lower than this as it could risk stressing your shoulder joint and releasing tension from your triceps.


“Keep your elbows tucked in to your torso as much as possible and don’t ever let them flare out to the sides,” Genov states. “By doing this you will place and keep more tension on the triceps and reduce the potential stress on your elbow and shoulder joints.”


“Pointing the toes straight down ensures complete tension throughout the entire body,” Genov says. Genov. “Most people will attempt to make a bodyweight exercise simpler, but that can make it less efficient. By making it more difficult and placing the greatest pressure on the muscle that is being targeted – – in this case the triceps muscles – you’re making these muscles harder to work and that’s the way to get the most results.”


  • Beginning up to 5 reps with band assistance at 2131 speed
  • Intermediate 5 reps at 2131 tempo
  • advanced 10-plus reps with a 1121 tempo


From novice to expert, dips can be adapted to fit into any fitness routine. One method to modify the technique can be to lean inwards in order to enhance the impact of your pecs, rather than holding your torso straight, keeping the attention on the triceps.

To continue playing around Learn all of these techniques before you move on to the next.

1.  bench dip using knees bent

How to do it? place the hands of your feet on a box or bench behind you, with your feet in a straight line on the floor , knees bent. Slowly lower your body as low as you canand then push up vigorously.

Why? It is a great beginner move since it reduces the weight of your personal weight that you must be able to lift is decreased due to the positioning of your legs.

2. Bench dip with straight legs

How do I? place the hands of your feet on the box or bench behind you, feet together, straight legs and your heels on the floor. Begin to lower your feet as slowly as you canand then push back up with force.

Why while it’s still an easy beginner move, this one is a little more challenging due to the fact that you must lift and lower a larger percentage of your body weight.

3. Legs lifted

How to place the hands of your box or bench behind you. Place your feet firmly seated on a bench that is slightly lower or box, knees bent. Begin to lower your body as slowly as you are able, and then push back up with force.

What is the reason? elevating your feet will increase the weight you must lift and lower, resulting in this an even more difficult option.

4. Parallel bars dip

How to do you grasp parallel bars with an overhand grip. Then, lift you body till your arms straight. While keeping your chest upright and your core in a tight position and your core engaged, slowly lower as low as you are able, and then push back up with force.

What is it? this is the most well-known dip of the triceps. Mastering it can help you increase bulk and strength to your backs and upper arms. Always warm your triceps and your shoulder and elbow joints prior to performing this exercise.

5. Parallel bars dip using weights

How to attach weights to a belt and hold parallel bars with an overhand grip. Then move your body up to straighten your arms. While keeping your chest upright and your core firmly engaged then lower your body slowly so as you are able to press to raise your body again with force.

Why If you’re able to do 3 sets with 10 parallels bar dips while maintaining the slow and controlled speed You may want to add some additional resistance to your exercises through an exercise plate. This will push your muscles further however, you should start with a the smallest plate size with a weight range of 2.5kg to 5kg. You can increase the weight gradually so that your joints and muscles can adjust.


Band-assisted dip

If you’re using a dip or bar station, you can make use of an resistor band for making the movement simpler, similar to what you do use pull-ups. You can loop a long band between the bars and place your knees on the band. Start by lowering as usual, and then get some help from the band while you push upwards.

As you become more comfortable in your technique, you may add lighter bands, gradually decreasing the amount of assistance until you require none whatsoever to do the dip. Make sure you hold the bands since you can wrap them around your shoulders and create resistance, which makes the workout more difficult.

Leg raise and dip

A core cruncher, such as an standing leg raise at the finish of your dip will alter the advantages of this move, while making it much tougher. Dip off a platform or bar as usual and then push upwards until your arms become locked. Keep your body still as you elevate your legs to the point that they are extended ahead of you in a straight line in line with the ground. Maintain the position for one second before lowering your legs slowly back down to the starting point and continue straight into the next dip.



Fitness & Health , , , , , ,

Leave a Reply

Your email address will not be published. Required fields are marked *