Bench Dips

Directions:

Preperation/body position

1. Place two benches parallel to one another, roughly 4 or 5 feet apart.
2. Grip onto the edge of one of the benches, with relevant width grip (see comments).
3. Bend at the hip and place feet on other bench with legs straight, in a sitting down position.
4. Keep back straight.

Excution/Movement

1. Descend body downwards, with torso and buttocks missing the side of the bench, as feet pivot on opposite bench.
2. Maintain straight back and good body posture throughout movement.
3. Once upper arms are just below parallel to the floor, press body back to the beginning position.
4. Repeat for desired number repetitions.

Comments

The bench dip is an effective exercise to stimulate the triceps brachii and pectorals. The bench dip is also a great dip alternative for those with limited equipment.

Similar to dips, we can shift emphasis onto either the triceps or pectorals by changing the width of the grip used. Taking a wider grip will make the elbows flair out, and involve the chest more during the execution. Taking a narrower grip we can keep elbows tucked in, and recruit the triceps effectively.

Resistance is often added by adding plates onto lap.

The exercise can be performed in a similar fashion with the feet on the floor, instead of on another bench. This may be more beneficial for those who have not got two benches in their set-ups. A bench is not even needed, the same action can be performed using a chair, for example.

For hypertrophy 6-12 reps will likely yield the best results, providing optimal time under tension. This will provide adequate stimulation for sarcoplasmic hypertrophy, and acute response to anabolic hormone concentrations, compared to that of lower rep ranges.
For strength and power 1-5 reps is optimal for stimulating the type iiB fibres and neural adaptations of the nervous system.