To do a bench dip, keep your core tight, lower yourself as far as you can go (ideally to 90 degrees at the elbows), and then push straight back up by flexing your triceps. Breathe out as you push yourself up.
Here's a more detailed breakdown:
Bench Dip Technique
Here's how to properly perform a bench dip:
- Starting Position: Position yourself in front of a sturdy bench. Sit on the edge of the bench and place your hands on the edge, shoulder-width apart. Your fingers should be pointing forward.
- Get into Position: Slide off the bench, extending your legs out in front of you. Your body weight should be supported by your arms. Keep a slight bend in your elbows to avoid locking them out.
- Lower Yourself: Slowly lower your body by bending your elbows. Aim to lower yourself until your upper arms are parallel to the floor or you reach a 90-degree angle at your elbows. Keep your core engaged throughout the movement.
- Push Back Up: Push yourself back up to the starting position by straightening your arms. Focus on using your triceps to power the movement. Breathe out as you push up.
- Maintain Form: Throughout the exercise, keep your core tight and your back close to the bench. Avoid shrugging your shoulders or rounding your back.
- Repetitions: Repeat the movement for the desired number of repetitions.
Key Considerations:
- Core Engagement: Keeping your core tight is crucial for stability and preventing injury.
- Range of Motion: Aim for a 90-degree angle at your elbows, but only go as low as you comfortably can without pain.
- Breathing: Exhale on the way up (during the exertion phase) and inhale on the way down.
- Triceps Focus: Concentrate on using your triceps to push yourself back up.
