Bench Dips - Technique of one of the best exercises to work triceps

Bench dips are an ideal exercise to work triceps at home. The shoulders and upper chest can also be performed with the correct technique and variations.

One of the advantages of bank funds is that they do not require special training equipment to be included in a home exercise routine. In this case, the backgrounds can be made from a chair, table, or another fixed surface.

Read on for proper banking techniques, which muscles are being worked on, and tips for correcting common mistakes for beginners.

What are bank funds?

Bench dips are a bodyweight exercise for the triceps, which allows you to strengthen your arms and shoulders. This exercise can be done almost anywhere and has several variations to suit your fitness level.

Tricep bench dips are one of the best exercises for activating the back of the arm. Include this exercise in a full-body strength workout or work your upper body in isolation.

Bank funds are an ideal exercise for athletes who perform sports that require power and balance.

Benefits of banking funds:

  • They do not need special equipment to be done at home.
  • Allows you to work the triceps and shoulders secondarily.
  • It opens the chest and improves posture.
  • The technique is easy, making it an ideal exercise for beginners.

How to make funds? – Correct technique step by step

The following describes the correct technique for triceps dips:

  • Position yourself in front of a sturdy chair, bench, or step.
  • Place your palms on the edge and bring your hips closer to a distance of 20 cm.
  • The feet should be the same width as the hips and touch the ground with the heels. Your fingers should point to your feet, and your legs should remain extended. Look forward by slightly lifting your chest and chin.
  • Press down on your palms to lift your body and slide forward – just enough so that your glutes stay close to the chair. This is the initial position.
  • Lower yourself until you achieve a 90-degree angle with your elbows. Slowly push up to the starting position and repeat.
  • Movement should be controlled and at medium speed.
  • The recommended number of bank reps for beginners is about 10-12.

Banking funds: What muscles do you work?

Dips are an effective way to exercise the triceps; if combined with certain push-ups, such as diamond push-ups or close-grip push-ups, you will ensure increased triceps volume gain, even exercising from home.

This exercise builds the muscles of the arms and strengthens the powers of the lower body. A correct technique allows for the work of the deltoid muscles, the trapezius, and the upper chest muscles.

With the correct technique of dips, the body’s stabilizing muscles are worked secondarily. These muscles are essential for good posture.

Common mistakes when making funds

Beginners often make several common mistakes in technique, yet they are easy to correct. The most common mistakes when making funds are:

  1. Elbows out to the sides

When doing dips, the elbows should be directed backward, not to the sides; otherwise, the load from the triceps is transferred to the shoulder joints, which can cause dislocation or other sports injuries.

  1. Get too low

The proper dipping technique involves reaching a 45 – 90 degree angle. If you go too low, you risk straining your shoulder joints. This is especially important when funds are running with extra weight.

  1. Curve the spine

Bending the spine is one of the most common mistakes in beginners. When doing dips, do not round your shoulders or lean forward. The chest should be open and straight, the muscles taut.

  1. Failure to complete range of motion

One of the keys when making funds is to work at maximum amplitude. At the top of the movement, you should push your body up with your hands. When raising the buttocks, they should slightly exceed the chair’s height. Otherwise, the exercise is half done.

Other variants of funds

A variation on the classic beginner dips is to start with your legs bent. This variation allows you to reduce weight and focus on the work of the triceps and improves neuromuscular communication.

Additionally, bank funds can be done as part of static training. In this case, it is necessary to stay in the lower position for a fixed time. Beginners can start with 10-30 seconds.

A variant of ideal bottoms to complement the gym is the parallel bar bottoms. Instead of using a bench or chair, you need two firm bars or similar support that reaches the height of your elbows.


  • Bench dips are one of the best exercises to work your triceps at home.
  • If you don’t have a gym bench, you can use a chair, table, or ladder.
  • The dips technique is simple, make sure that when lowering, the elbows are located backward (not to the sides), keep a minimum distance between buttocks – support the surface and look forward.
  • The classic dips variant is recommended for beginners, although an advanced athlete may include additional weight on the middle zone.


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