Bench Dips

Exercise / Triceps

How To Bench Dips

Bench DipsBench Dips Benefits

  • Bench dips are a compound exercise as they worked multiple muscle groups simultaneously. Although this bodyweight exercise mainly targets the triceps, it also hits your chest and front of your shoulder.
  • Bench dips are one of the most effective exercises to increase arm strength and also build lean muscle in your upper arms.
  • Bench dips are a closed kinetic chain exercise and express that you do the movements around a fixed point. It increases compression force on your joints thereby improving stability.

triceps anatomy

The triceps muscles are the three-part muscle structure that covers the back of the arm. The main purpose in back arm muscle movements is to focus on the triceps muscles. As most movements work all of the triceps muscles, there are muscle groups in which they are the main area of influence.
There are many exercises to build the triceps muscles, but instead of doing all these movements in the same workout, focus on choosing exercises that emphasize all different parts of the triceps.

Muscles Worked in the Bench Dips

Target - Triceps
Synergists - Anterior Deltoid
Synergists - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Pectoralis Minor
Synergists - Rhomboids
Synergists - Levator Scapulae
Synergists - Latissimus Dorsi
Dynamic Stabilizers - Biceps Brachii
Stabilizers - Lower Trapezius
bench dips muscle worked