Single Bench Dip 101 Video Tutorial
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Overview
The Single Bench Dip is a bodyweight exercise that primarily targets the triceps, with secondary emphasis on the chest and shoulders. To perform this exercise, place your hands on the edge of a bench behind you while extending your legs forward. Lower your body towards the ground by bending your elbows, then push back up to the starting position. This movement effectively works the triceps by using your body weight as resistance, and the angle of the dip also engages the chest and shoulders. It requires minimal equipment—just a bench or stable surface—making it an accessible and effective exercise for strengthening the upper body.
How to Perform
Set up by placing your hands shoulder-width apart on a flat bench, ensuring there is enough space around you.
Extend your legs straight out in front of you, keeping your feet flat on the ground.
Straighten your arms, but maintain a slight bend at the elbows to prevent unnecessary strain on the joints while keeping constant tension on your triceps.
Slowly lower your body down toward the ground by bending your elbows, keeping them close to your torso. Lower until your elbows reach shoulder height.
Pause briefly at the bottom of the movement, then press through your palms to push your body back up to the starting position, focusing on engaging your triceps.
Repeat the movement for the desired number of repetitions, ensuring controlled movement throughout to maximize effectiveness and minimize risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid lowering your body too far during the dip. Your shoulders should not drop lower than your elbows to prevent excessive strain on the shoulder joints.
Ensure that your elbows stay close to your torso as you lower yourself.
At the top of the movement, focus on fully contracting your triceps by squeezing them for a moment before starting the next repetition.
How Not to Perform
Avoid letting your shoulders dip too low: Lowering beyond the point where your elbows are level with your shoulders can place excessive stress on the shoulder joints, increasing the risk of injury. Focus on controlling the descent to avoid overextending your range of motion.
Do not flare your elbows out: Keep your elbows tucked in close to your sides. Allowing your elbows to flare out can shift the focus away from the triceps and place unnecessary strain on your shoulder joints.
Don’t rely on momentum: Avoid using momentum to push yourself up. Engage your triceps throughout the movement by focusing on smooth and controlled motion rather than jerking your body upward, which can waste energy and reduce the effectiveness of the exercise.
Don’t lock your elbows: At the top of the movement, do not fully straighten your arms or lock your elbows. This can strain the elbow joints and prevent continuous tension on the triceps. Maintain a slight bend at the elbows to keep the focus on the target muscles.
Don’t let your body sway: Keep your body stable and avoid any unnecessary movement in your torso or legs. Excessive swaying can throw off your form, reduce the activation of the triceps, and lead to inefficient use of energy.
Avoid letting your lower back arch: Keep your core engaged to maintain a neutral spine position. Allowing your lower back to arch can compromise your form and lead to potential back strain.
Don’t rush through the reps: Perform the exercise at a steady, controlled pace. Rushing through the reps can reduce time under tension for the triceps and increase the risk of injury. Focus on the quality of each repetition.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
