How to Do a Better Bench Dip

Bench dips are a strength training exercise that are supposed to target primarily the triceps muscles of the upper arm. Can bench dips be done in a more effective way? Absolutely, and I’ll show you how. The triceps muscles of the upper arm are designed to work with the hamstrings of the upper legs. For example, the left hamstring pulls the left side of the pelvis back when our weight shifts onto the left foot. The counter-rotation of the torso back to the right side is guided by the right tricep as it pulls the right shoulder backwards into extension and stabilizes the right scapula. If these two muscle groups don’t complement each other with every step you take, you can’t rotate your body without compensatory back and/or neck extension (Right BC Right TMCC patterns). Either way, eventually you will be in pain as you begin to stabilize your pelvis with the hip flexors and back extensors.