Strong Triceps Boost
0| 3 Health Benefits | Description |
|---|---|
| Improved Upper-Arm Strength | Bench dips activate all three tricep heads, increasing pushing power for daily movements. |
| Better Shoulder Stability | Strengthens supporting muscles around the shoulders, improving joint control and reducing injury risk. |
| Enhanced Muscle Definition | Consistent training tightens and tones the back of the arms for a more sculpted look. |
Instructions Chart
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 60 sec |
| Set 2 | 12 reps | 60 sec |
| Set 3 | 10 reps | 60 sec |
| Set 4 | 8 reps | 45 sec |
Guided Instructions
How to Perform the Exercise
Sit on the edge of a sturdy chair or bench with hands placed beside your hips. Slide forward so your hips are off the seat and your weight rests on your palms. Lower your body by bending your elbows, keeping them close to your sides. Push through your hands to lift yourself back up. Keep your chest tall and your movements controlled.
Form Tips
Keep your feet flat on the floor and your back close to the bench to avoid shoulder strain. Avoid locking out your elbows at the top of the movement. Focus on slow, controlled reps to keep constant tension on the triceps.
Workout Focus
This routine targets all three tricep heads, helping build strength for push-ups, presses, and daily lifting tasks. It also supports arm shaping goals for a more sculpted and athletic upper-body look.