BENCH DIPS

Bench dips are an awesome exercise that almost everyone should be strong enough to be able to perform with a full range of motion. Whether you are a beginner or an ‘expert’ they are versatile enough to be included in anyone’s program. No matter how you perform your dips, whether it is on parallel bars or with your hands on a bench, the key is always arm position. Your hands should be shoulder width apart, and as you dip down you want to aim to reach at least 90º whilst keeping your elbows over your wrists. These points apply to all versions of dips.

Here are some more tips to help you execute the perfect dip.

• Keep your chin up. Look forward not down.

• Always start with your arms straight and locked.

• Externally rotate your elbows so the crease in your arm is facing forward.

• Keep the arms and elbows tucked in as you lower yourself down.

• Don’t shrug your shoulders.

• On parallel bars keep your legs straight, point your toes, and engage your core. Lengthen the whole body.

• Initially only work to 90º. Increase the range of motion only as you get stronger.

• If you want to work your chest more lean forwards.

• If you want to work your triceps more maintain an upright position throughout.

Bench Dips are a great exercise but they can place a significant amount of strain on your shoulders and elbows so it’s important that you perform them pain free. If you have pain when performing dips scale the exercise back and start with an easier progression. That being said if you have strong and flexible shoulders there are even more advanced versions of dips you can try.