BENCH DIP

Muscles Trained :
Triceps, Pectoralis Major, and Anterior Deltoid

Joint Actions :
Elbow Extension, Shoulder Extension

Instructions :

1. Place hands on a flat bench with the body perpendicular to the bench.
2. Place heel of feet on another bench, which results in a torso to leg angle of 90 degrees.
3. Extend (straighten) the arms.
4. To begin the movement, lower the body by flexing (bending) the elbows.
5. Keep elbows in, close to the body.
6. Inhale throughout the downward movement phase.
7. Continue to lower the body until the elbows have a 90 degree angle.
8. Push the body upward by extending (straightening) the elbow.
9. Exhale throughout the upward movement phase.
10. Return to starting position.
11. Repeat the movement for desired number of repetitions.

Variations :

1. Add weight plates to the thighs to increase resistance.
2. Perform exercise on two bars slightly wider than shoulder width apart.

Common Mistakes :

1. Pointing elbows outward instead of keeping them in.
2. Putting the two benches too far apart causing a torso to leg angle of greater than 90 degrees.

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