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Find out here everything about Bench Dips.
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In this article we are going to show you how to make Bench Dips:
Learn Bench Dips just in 5 seconds: Video
Summarized explanation
Lean hands on the bench and feet on the floor, we elevate and lower to the floor with flexed body
Step by step
1-Place hands on the edge of a flat bench at level with the shoulders and lean feet on the floor, so that your body is suspended in the air
2-Flex elbows until your glutes are near the floor
3-Extend arms and return to starting position
| Must Keep back as straight as possible |
Don´t Descend in excess |
Tips If shoulders bother you when descending, your feet may be too separated from the bench. Place them closer. |
Extended Explanation
Place hands on the edge of a flat bench at shoulder level and feet leaning on the floor, so that your body is in mid air, Inhale and flex elbows until glutes are near to the floor, follow by an extension. Exhale at the end of movement.
Basic Muscles Explanation
The most important muscle involved in the arm extension is the triceps brachii muscle, which is a large muscle that covers all of the posterior part of the arm. Commonly known as the three-headed muscle, the triceps brachii is divided in three sections known as internal, middle and exterior heads, inserting in a common tendon into the forearm bone. When the triceps is well developed the edges of each head are clearly noticeable.
Muscles & Joint Actions
In the elbow extension the superior part of the arm stays relatively immobile and the forearm moves away to achieve the complete extension of the arm. When we use a neutral grip the internal head plays a leading role extending the arm totally. Using a pronate grip (palms down) emphasizes the middle head and a supine grip leads to a stronger contraction of the internal head.
Sport Uses
The development of the triceps is very important for all the actions that involve extending arms towards the front or elevating them or in impulse actions when the elbows are near or pointing the front. Accordingly, it is crucial for weightlifting and powerlifting, boxing (straight punch) and in martial arts. It is used also in gymmastics for floor exercises and bars, in rugby for pushing and in volleyball. Also, in basketball and other sports that require throwing or hitting above the head.
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