Chest Dip On Bench
Chest Dip on Bench
Chest dips on a bench are a simple yet effective bodyweight exercise that targets the chest, shoulders, and triceps. This exercise is perfect for those who are looking to strengthen their upper body without the need for extensive equipment.
How to do Chest Dip on Bench
- Select a Bench: Use a sturdy bench or a similar stable platform. Sit on the edge of the bench and place your hands next to your hips, fingers pointing forward.
- Starting Position: Move your feet forward and slide your buttocks off the bench, supporting your weight with your arms. Keep your legs straight and heels on the ground, or bend your knees for a modified version.
- Perform the Dip: Lower your body by bending your elbows until your upper arms are parallel to the ground. Your elbows should point backward, not flare out to the sides.
- Push Up: Drive through your palms to push your body back up to the starting position, fully extending your arms.
Form Tips
- Elbow Alignment: Keep your elbows aligned with your body to maximize chest and tricep engagement and reduce strain on your shoulders.
- Controlled Movements: Lower and lift your body in a controlled manner to ensure effective muscle engagement.
- Keep Chest Up: Avoid rounding your shoulders forward; keep your chest up throughout the movement.
- Avoid Locking Elbows: When you reach the top of the movement, keep a slight bend in your elbows to maintain tension in the muscles.
Primary Muscles Targeted
- Chest (Pectorals): The primary muscle group worked, especially during the downward phase.
- Triceps: Engaged significantly when pushing your body back up.
Secondary Muscles Targeted
- Shoulders (Deltoids): Stabilize the upper body during the movement.
- Core Muscles: Engaged to maintain body stability and posture throughout the exercise.
