Bench Dips - What Are They Like For Triceps?

[Vanchatron]

I was thinking of adding bench dips into my workout and adding weight onto my lap to make it harder. How are these for putting mass onto your triceps?


HK

[papi93]

I was thinking of adding bench dips into my workout and adding weight onto my lap to make it harder. How are these for putting mass onto your triceps?


HK

I would say the third best mass building exercise for the triceps. Close-Grip Bench Presses and Triceps Dips would only be the better two.

[Bogaerts]

I was thinking of adding bench dips into my workout and adding weight onto my lap to make it harder. How are these for putting mass onto your triceps?


HK

I have used them with some good results but I think dips are better.

[Tyrbolift]

They are excellent, but one of the biggest pain in the rears of all exercises to get into position for, especially weighted with a 45 on your lap.

[utah997]

They are excellent, but one of the biggest pain in the rears of all exercises to get into position for, especially weighted with a 45 on your lap.

That's when it pays to have a training partner.

[$AJ]

they blow ass compared to parallel bar dips.

[Vanchatron]

they blow ass compared to parallel bar dips.

I realise that but I asked what they were like for triceps

Of course I know that there's better ones out there such as CGBP & Parallel Dips. It's just that I was looking for another tricep exercise to add into my routine and wanted to know about them.


HK

[Mike750]

I do not like them (especially with any decent weight) because of the unusual stress they place on my shoulders, and limited range of motion.

Just my opinion.

[kojack]

I have to agree with the others. Though it is a good excercise, it is a pain to do when its just yourself putting the weight on your lap. I like weighted dips but don't have a belt and my gym. I was thinking of investing in one. For now I have to hold a 45 pound db between my feet and after 3 sets, it starts to dig into my ankle bone. Sucks but it works.

[$AJ]

I realise that but I asked what they were like for triceps

Of course I know that there's better ones out there such as CGBP & Parallel Dips. It's just that I was looking for another tricep exercise to add into my routine and wanted to know about them.


HK

extensions then.

I do not like them (especially with any decent weight) because of the unusual stress they place on my shoulders, and limited range of motion.

Just my opinion.

becasue they suck and are a good way to injure your r/c. avoid them.

[rockhuddy]

I do not like them (especially with any decent weight) because of the unusual stress they place on my shoulders, and limited range of motion.

Just my opinion.

You can avoid shoulder problems by not going down all the way (just like on regular dips). I don't do bench dips regularly, but when I do they absolutely destroy my tris. You need a partner to really get anything out of them, but if you do they're good stuff.

[Vanchatron]

OK well the thing is, I do a certain amount of exercises for a particular bodypart for 8 weeks, then I change the exercises. For example, here's my tricep routine I'm doing at the moment:

Flat Close-Grip Bench Press
Overhead EZ Bar Extensions
(Was gonna add bench dips here but I don't wanna injure my RC so which other exercise would you suggest instead?)

I then switch it for this routine after 8 weeks:

Weighted Parallel Bar Dips
Reverse-Grip Bench Press (What's the deal with these aswell, high injury risk?)
Skullcrushers


HK

[rockhuddy]

OK well the thing is, I do a certain amount of exercises for a particular bodypart for 8 weeks, then I change the exercises. For example, here's my tricep routine I'm doing at the moment:

Flat Close-Grip Bench Press
Overhead EZ Bar Extensions
(Was gonna add bench dips here but I don't wanna injure my RC so which other exercise would you suggest instead?)

I then switch it for this routine after 8 weeks:

Weighted Parallel Bar Dips
Reverse-Grip Bench Press (What's the deal with these aswell, high injury risk?)
Skullcrushers


HK

That looks solid to me with the bench dips in there during phase 1. As for RGBP, it's my favorite tri exercise. You'll have to play around with hand positioning to find something comfortable, but I like shoulder width and bringing the bar down to my stomach. I've never had any problems with reverse grip, I suppose they could be hard on your wrists until you get the hang of em. Just make sure you're doing them in a rack or with a spotter, because racking and unracking the bar with a reverse grip could be lethal otherwise.

[Vanchatron]

That looks solid to me with the bench dips in there during phase 1. As for RGBP, it's my favorite tri exercise. You'll have to play around with hand positioning to find something comfortable, but I like shoulder width and bringing the bar down to my stomach. I've never had any problems with reverse grip, I suppose they could be hard on your wrists until you get the hang of em. Just make sure you're doing them in a rack or with a spotter, because racking and unracking the bar with a reverse grip could be lethal otherwise.

Well I always do them in a smith machine. I don't have a power rack at my gym unfortunately. I've never been able to unrack them properly and do the exercise using a free weight barbell.


HK

[rockhuddy]

Well I always do them in a smith machine. I don't have a power rack at my gym unfortunately. I've never been able to unrack them properly and do the exercise using a free weight barbell.


HK

That sucks. I've never done em on a smith (we don't have one, but we do have 7 power racks, lol), but if it feels right, keep at it.

[Dominik]

I was thinking of adding bench dips into my workout and adding weight onto my lap to make it harder. How are these for putting mass onto your triceps?

The only issue is adding weight which becomes awkward, especially if you're training alone. Parallel dips with a dip belt are a breeze and provided you're remaining upright with your elbows in close, they'll do an excellent job of hitting the tris.

Bench dips are probably fine for someone starting out or who doesn't need more than a 45 added for resistance. Beyond that point, it's just too much screwing around.

[PureMotivation]

The only issue is adding weight which becomes awkward, especially if you're training alone. Parallel dips with a dip belt are a breeze and provided you're remaining upright with your elbows in close, they'll do an excellent job of hitting the tris.

Bench dips are probably fine for someone starting out or who doesn't need more than a 45 added for resistance. Beyond that point, it's just too much screwing around.

Agreed, I'm a fan o bench dips but, if you don't have a partner or someone you know somewhat well in the gym it's awkward asking someone to place a 45'er on your lap =)

[bench56]

I feel like I isolated my tri's better on bench dips than regular dips, but that's just me, and i'm a fan of both.

[dirtydean12]

parallel bar dips with a weight belt>>>>>>>>>bench dips


or you could try 2 hand seated overhead db extensions

[rockhuddy]

Agreed, I'm a fan o bench dips but, if you don't have a partner or someone you know somewhat well in the gym it's awkward asking someone to place a 45'er on your lap =)

And then telling them, "A little lower. Now higher. There we go."

[$AJ]

You can avoid shoulder problems by not going down all the way (.

not really; regardless of ROM it's a ****ty movement that causes too many problems.

[FarEastBeast]

I sometimes do them at the end of my tri workout and don't use any resistance at all, just slow, superstrict form, hands under my butt and elbows tucked in and go almost to the floor. I agree regular dips are better, but bench dips require far less stabilization and take most of the chest out of the equation (and delts if you use good form). I also agree if you're training alone and want to add a lot of weight they are a pain.

[humpty_dumpty]

pre-exaghst is good, do iso exersises before doing them and dont use any resistance. its quite good. but after 5weeks of theese my shoulders strated a get sore so it probly not good on the shoulders, any many have said.