Bench Dips
Bench dips use bodyweight on a bench. Lower the torso by bending the elbows, then press back up. Targets front delts and triceps; keep the shoulders controlled.
Basic Info
- Primary Muscle Group
- Shoulders
- Detailed Muscles
- Front delts / Lateral delts / Rear delts / Triceps
- Equipment
- Bodyweight
- Also Known As
- ベンチディップス / ディップス(ベンチ) / bench dips / bench dip
How to Perform
- Set a stable position and brace your torso.
- Press with control without using momentum.
- Lower under control while keeping range of motion.
Form Tips
- Do not shrug your shoulders
- Keep wrists neutral
- Avoid excessive momentum
Pro Tips
- Stabilize movement path before increasing weight.
- Reduce neck tension and keep shoulders controlled.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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