Eb says: The main triceps function we train with the dip is the straightening of the arm (extension of the elbow), and that occurs when you straighten the arm, not when you bend super-deep. The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential. Instead, point your knuckles outwards. So here’s the initial question phrased a bit more specifically: does resistance (gravity, in this particular case, since there is no pulley or machine being used) cross the forearm lever? Additionally, you must activate your core as you hold your hips off the ground. Brett Williams, an associate fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. Check out our entire Form Check series. In this case, your target muscle is the triceps. Stop lowering the moment you can't keep your shoulder blades tight or the moment you feel shoulder pain, then drive back up, straightening your arms aggressively. Tricep Dips on Bench should be placed at the beginning of the triceps workout. These two exercises are far better for the triceps than are Bench Dips. A lever that is perfectly parallel to resistance is neutral, which means that the muscle that operates that lever is mostly unchallenged. This move can pack on tons of triceps muscle, but you have to do it the right way. And worse, this particular movement works the frontal deltoid through its riskiest range of motion – the extreme stretch. Shoulder mobility is highly personal so your depth on the dip will be personal as well. Reach your straight arm behind your torso as far as you can and see how high you can get your elbow. The dip’s accessibility makes it a versatile exercise, but … Login. Today, we’ll be covering the... Get to Know Creatine Supplements What is Creatine? So, while most people do Bench Dips with the intention of working their triceps, they are getting very little triceps benefit, a significant amount of frontal deltoid work, and a considerable amount of risk to the front deltoid. Let's break down everything you need to know. So lowering your torso deeper on the dip doesn't work your triceps "more"; it just creates a potential mechanism for injury. You must be logged in to post a comment Elevating the feet brings more chest and shoulder into the movement, but also allows for extra weight on the hips. For example, if the forearm angles “back” during the movement (the elbow is farther back than the hand on the bench), there will be SOME degree of triceps involvement. The bench dip is a valuable addition to your training routine that can help to pump up your triceps, but are you sure you're even doing the exercise correctly? To be more specific in regards to the mechanics of Bench Dips, the degree to which the forearm angles one way or the other, determines the degree (if any) of triceps involvement. If you can't get it level with your shoulder (and it's completely okay to not be able to do that), you should be extra-conscious of not lowering your torso too far when you do dips. If you have shoulder issues, this is a move that you may want to sit out, period, even if a group fitness trainer wants you to do it, or if it's in a workout plan you've decided to try. The moment you can't hold that scapular tension is the moment you stop lowering your torso. Yes, you heard right! Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. The Best Way to Improve Your Bench Press without a Spotter. Eb says: Before you do a rep, squeeze your shoulder blades together, then push your torso up high. Execution Tricep Dips on Bench. Eb says: The dip is a tried-and-true triceps exercise, but it's not for everyone, and there are plenty of other ways to stimulate major triceps growth. Don't be afraid to sub it out. The triceps operates the forearm lever – meaning that it moves the forearm lever, by extending the elbow (note: the forearm lever is also operated by the biceps, but in the opposite direction). As with any exercise, we begin evaluating this one with some basic physics principles. These two exercises are far better for the triceps than are Bench Dips. The degree of the forearm angle is largely determined by how close (or far) one is to the bench. However, if the forearm angles “forward” (the elbow is in front of the hand on the bench), there will be very little triceps involvement. We frequently see it done in weight rooms and aerobic classes, and it’s regularly demonstrated in fitness books and magazines. It would be like brushing your teeth with a pencil, instead of toothbrush. The only thing you don't want to do: Never net your shoulders get lower than your elbows, because then you're putting your shoulders at serious injury risk. We may earn a commission through links on our site. Before you hit the bench and start pumping yourself up and down, take note that it's extremely important to pay attention the movement here. Triceps bench dip benefits. The triceps dip is one of the most effective exercises for activating the triceps muscles in your upper arm. The goal is – ostensibly – to work the triceps muscle. If we compare the mechanics of Bench Dips to either a Triceps Pushdown (with cable) or a Flat Bench Triceps Extension (with a pair of dumbbells or a barbell), you can easily see the difference. Intensity does not reside in a location, but from within. Do it 10-15 times in 3-4 approaches. In the case of Triceps Pushdowns, the cable indicates the direction of the resistance, and you can see how the forearm lever moves “across” (perpendicularly to) the cable, during the range of motion – which is good.