Bench Dip - Back Arms (WRONG-RIGHT)
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Strength
The bench dip is a bodyweight strength exercise that targets the upper arms, specifically the triceps. Using only a sturdy bench and your own body weight, you lower and press yourself through your arms. It needs almost no equipment, making it an accessible way to build triceps strength at home or in the gym and a useful accessory to heavier pressing work.
Bench Dip - Back Arms (WRONG-RIGHT): So führst du sie aus
- 1Sit on the edge of a sturdy bench and place your hands on the edge beside your hips, fingers pointing forward and about shoulder-width apart.
- 2Walk your feet out in front of you and slide your hips off the bench so your weight is supported on your hands, arms fully extended.
- 3Keep your legs straight or slightly bent with your heels on the floor, chest tall, and shoulders pulled down away from your ears.
- 4Bend your elbows and lower your body straight down, keeping your elbows pointing back and tracking close to your body.
- 5Descend under control until your elbows reach roughly a 90-degree angle and your back stays close to the bench.
- 6Press through your palms to drive your body back up until your arms are fully extended.
- 7Complete your reps, then walk your feet in and sit back on the bench to finish.
Technik-Tipps
- Keep your hips and back close to the bench throughout the set so the load stays on the triceps instead of your shoulders.
- Point your elbows straight back and keep them tracking behind you rather than flaring out to the sides.
- Drive your shoulders down and back to keep your chest open and protect the shoulder joint.
- Lower under control for a one-to-two-second descent to keep tension on the triceps instead of dropping fast.
- Bend your knees and bring your feet closer in to make it easier, or extend your legs fully to make it harder, before chasing extra depth.
Häufige Fehler
- Flaring the elbows out to the sides instead of tracking them back, which shifts the load onto the shoulders and off the triceps.
- Dropping too low past 90 degrees so the shoulders roll forward and shrug toward the ears, which strains the front of the shoulder joint.
- Letting the hips drift forward away from the bench, which forces the shoulders to carry the load instead of the triceps.
- Bouncing out of the bottom on momentum and using a short, half-range motion, which removes tension from the triceps.
Häufig gestellte Fragen
What muscles does the bench dip work?
The bench dip primarily targets the upper arms — specifically the triceps. Because it uses only your body weight, it is an accessible way to build triceps strength and size.
Is the bench dip good for beginners?
Yes. It uses only your body weight and a bench, and you can scale it by bending your knees and keeping your feet close in to reduce the load. Start with the range of motion you can control.
How many sets and reps should I do?
Two to four sets of 8 to 15 reps suits most people. Since it is a bodyweight move, add reps or extend your legs once a set starts to feel easy.
How do I make the bench dip harder?
Straighten your legs, walk your feet further out, or rest your heels on a second bench so more of your body weight loads each rep.
Why do I feel bench dips in my shoulders instead of my triceps?
Usually the elbows are flaring out or you are dropping too low and letting the shoulders roll forward. Keep your shoulders down and back, drive your elbows straight behind you, and stop around 90 degrees of elbow bend.
