Bench Dips
What is this machine?
Penkkidipit on kehonpaino, joka kuormittaa ensisijaisesti Triceps.
The exercise suits a beginner: the range of motion is guided and you can start light.
Key facts
Primary muscleTriceps
Secondary muscles–
Equipmentkehonpaino
Movement patternpush
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Letting the elbows flare out to the sides, which loads the front shoulders instead of the triceps. Letting the shoulders shrug up toward the ears, which strains the front shoulders under the dip. Cutting the depth short to make the reps easier, which removes most of the triceps work. Using only the legs to push off the floor, which turns the dip into an assisted leg-press motion.
💪 Where you should feel it: Mainly in the Triceps.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Triceps Pushdowntaljalaite
Barbell Close Grip Bench Pressvapaat painot
Machine Cable V Bar Push Downskuntosalilaite
Smith Machine Close Grip Bench PresskuntosalilaiteTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
Cable Single Arm Rope Pushdowntaljalaite
Diamond Push Upskehonpaino
Dumbbell Decline Skullcrushervapaat painot