The dip exercise is a simple yet effective way to target the triceps muscle.
Which Muscles Do They Work?
The primary muscle targeted by bench dips is the triceps brachii.
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This large muscle is located on the back of each upper arm and spans from shoulder to elbow.
The latissimus dorsi and lower trapezius also aid in maintaining good posture.
Chair dips provide similar levels of muscle activation in your shoulder and arm muscles.
At the Gym
The gym is one of the most convenient places to perform bench dips.
Weight benches are usually readily available in the strength section of your fitness center.
In addition, most gyms have weight plates in a variety of sizes.
Two alternative versions are the ring dip and the bar dip.
Ring Dips
Ring dips are a challenging modification that is performed using gymnastics rings.
They are more difficult to the triceps, anterior deltoid, and latissimus dorsi than the bench dip.
To do a ring dip:
Bench Dips vs. Push-Ups
Both bench dips andpush-upsactivate your triceps muscles.
Both exercises make nice additions to a well-rounded upper-body regimen.
Bar Dips
Bar dips are performed using either dip bars or a dip machine.
Both pieces of equipment have two parallel bars positioned slightly wider than waist-width apart.
This version of the exercise targets the triceps, pectoralis major, lower trapezius, and latissimus dorsi.
It also activates the infraspinatus muscle inyour rotator cuffbetter than the other varieties.
People with a limited range of motion in their shoulders may struggle to complete this exercise with proper form.
If you have questions about whether bench dips are right for you, speak to a healthcare provider first.
If the exercise causes pain, discontinue it.
The terms refer to any exercise that enhances a muscle’s overall strength or stamina.
Several variations exist, including the ring dip and the bar dip.
People with shoulder pain, osteoarthritis, or range-of-motion limitations should speak to their physician before trying this exercise.
National Academy of Sports Medicine.Bench dips.
2022;19(20):13211. doi:10.3390/ijerph192013211
