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Target Triceps: Weighted Bench Dip

Athletes in Motion
Athletes in Motion
August 29, 2017
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Want to sculpt a horseshoe on the back of your arms? Yes, we’re talking triceps that seem carefully etched out of a stone block. A true sign of a fit guy is his triceps. Bulging biceps are only part of an attractive set of arms. Regardless of how big your bulging biceps may be (we aren’t measuring), your guns actually constitute much less of your arm mass than your triceps. What does that mean for today? It’s time to master the weighted bench dip.

As I just said, the triceps brachii muscle at the back of your upper arms is constituted of three heads (the long head, lateral head and medial head). They work in unison when you extend your elbows. The angle of your shoulders when doing bench dips puts each of the three heads is in a position where they can simultaneously contribute to the extension of your elbows. Think of it as a 3 for 1 exercise. More work, less time, better results. We thought that would get your attention.

How To Perform Weighted Bench Dips:

  1. Secure two flat benches and appropriate weight plates.
  2. Sit at the edge of one bench and place your heels in the middle of the other bench. Your legs will be extended straight out in front of you.
  3. Have a gym buddy load the plates on your quads. If you are a gym loner, get in a squat position and load the weights on your quads. Then put one leg at a time on the bench in front of you.
  4. Place your hands on the edge of a bench with your thumbs facing each other.
  5. Move your butt off the bench keeping your back close to the bench you were just sitting on.
  6. Bend your elbows and slowly lower your butt toward the floor.
  7. Stop when your upper arms become parallel to the floor.
  8. Move back to the starting position by extending your elbows upward and squeezing through the triceps.


Trainer Tips:

Yes, you are lifting heavy, but don’t tilt your head back. Keep your neck in a neutral position. Use slow and controlled movement throughout each rep to avoid aggravating your shoulders.

Bigger Arms Workout:

  • Close Grip Bench Press 3 sets of 10-12
  • Cable Rope Press Down 3 sets of 10-12
  • Barbell Curl 3 sets of 10-12
  • Seated Overhead Tricep Extension 3 sets of 10-12
  • Alternating Dumbbell Curls 3 sets of 10-12
  • Weighted Bench Dip 3 sets of 8-10
  • Pyramid Push Up 1 set to failure

--Sarah Chadwell, CPTRead more fitness articles here.

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