Dip - Weighted Bench
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Triceps Shoulders Strength Flat Bench Plate Push Compound Gym
Purpose: Benefits Strengthening the triceps balances the biceps muscle.
Benefits: .
For this exercise you will need 2 benches set parallel to each other at distance that you can place your feet on 1 and your hands behind your back on the other. Position yourself so that your hands are behind your body about 4-5 inches apart on one bench and your heels are supported by the second bench. Your elbows should be straight. Position a weight (either plates or dumbbells) in your lap. This is your starting position. Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Inhale during this movement. Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. Repeat for the recommended number of repetitions.
The triceps is a straight muscle with three heads, long head (which extends and adducts the shoulder joint), lateral head (outer triceps) and medial head (inner head along with the long head).
Step 1
Position your hands on the bench behind you and your feet on the bench in front of you.
For this exercise you will need 2 benches set parallel to each other at distance that you can place your feet on 1 and your hands behind your back on the other. Position yourself so that your hands are behind your body about 4-5 inches apart on one bench and your heels are supported by the second bench. Your elbows should be straight. Position a weight (either plates or dumbbells) in your lap. This is your starting position.
Step 2
Lower yourself by bending your elbows.
Slowly bend your elbows to lower your butt. Do not go further than 90 degree angle with your elbows. Inhale during this movement.
Step 3
Raise yourself by straightening your elbows to the starting position.
Straighten your elbows, using your triceps to bring your body upwards again to the starting position. Exhale during this movement. . Position yourself so that your hands are behind your body about 4-5 inches apart on one bench and your heels are supported by the second bench. Your elbows should be straight. Position a weight (either plates or dumbbells) in your lap.