Bench Dip
Bench Dip primarily targets the muscles in your triceps, chest, and shoulders. Whether you want to ease some pressure or take on more of a challenge, bench dips are versatile to add to your routine.
INTERMEDIATE
Seated Barbell Overhead Triceps Extension
Seated Barbell Overhead Triceps Extension activates all three heads of the triceps, helping you to become stronger. It improves upper body strength, helps you move heavier loads when training, and has an easier time with your daily activities.
Instructions
- Sit on a bench with a loaded barbell on your knees, hands together, palms facing the floor.
- Raise the bar straight above your head with your arms fully extended and your elbows locked. Lower the bar by bending your elbows without moving your arms.
- Pause, then return the barbell to the starting position, tensing your triceps.
Tips
- Keep your biceps close to your head as you lower the bar.
- Do not bend your wrists while moving.
- Keep your shoulders and elbows still throughout the exercise.
Alternative Exercises
Close-Hands Pushup
Close-Hands Pushup builds upper body strength. This exercise targets muscle groups like the anterior deltoids in your shoulders, your pectoral chest muscles, and triceps muscles—specifically the triceps brachii.
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