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B-
Chest Dips
Detailed instructions for Chest Dips coming soon.
Tricep Dips (Bench Dip)
B-
Limited Evidence
Limited studies exist but mechanism is scientifically plausible
10-15
Reps
3
Sets
2-3x per week
Frequency
8-12 weeks
Results In
Beginner
Difficulty
How to Perform
Detailed instructions for Tricep Dips (Bench Dip) coming soon.
Evidence Summary
Dip variations show strong triceps activation; bench dip tends to bias triceps but requires greater shoulder extension ROM, a potential irritation point.
Evidence Type: Clinical studies
Health Benefits
Good EMG/kinematics; builds triceps strength.
Cosmetic Benefits
Builds triceps. 'Bat wings' is often skin/fat distribution; muscle growth helps but won't fully tighten loose skin.
How It Works
Elbow extension under load is the key. Bench dip setup can keep torso more upright, increasing elbow extension demand.
Contraindications & Safety
Bench dips can aggravate shoulders due to shoulder extension demands.
Goals This Helps
Related Exercises
💪
B+
Tricep Extensions (Overhead)
Detailed instructions for Tricep Extensions (Overhead) coming soon.
💪
B-
Tricep Kickbacks
Detailed instructions for Tricep Kickbacks coming soon.
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