Bench Dips Main muscle: triceps

Bench Dips

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Main muscle: triceps

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Starting position: You will need a bench and a box. The bench needs to be placed behind your back (the bench should be perpendicular to your body). Your hands hold on to the edge of the bench and they are fully extended (shoulder width). The legs will be bent at the waist in a 90 degree angle to your torso and laid down on the box.

Lower your body by bending the elbows until the angle between your forearms and upper arms is at 90 degrees.
Now use your triceps to lift yourself up to the starting position

What is the triceps muscles? – Bench Dips Main muscle: triceps

The triceps brachii is a large, thick muscle on the dorsal part of the upper arm. It often appears as the shape of a horseshoe on the posterior aspect of the arm. The main function of the triceps is the extension of the elbow joint. It is composed of three heads (tri = three, cep = head): a long head, a lateral head, and a medial head. The tendons all have different origins, but the three heads combine to form a single tendon distally.

What is the triceps muscles Structure?

Long head—The origin of the long head is the infra-glenoid tubercle of the scapula. Because it attaches the scapula, the long head not only extends the elbow, but will also have a small action on the glenohumeral, or shoulder joint. With the arm adducted, the triceps muscle acts to hold the head of the humerus in the glenoid cavity. This action helps prevent any displacement of the humerus. The long head also assists with the extension and adduction of the arm at the shoulder joint. The lateral head is also active during extension forearm at the elbow joint when the forearm is supinated or pronated.

Medial head—The origin of the medial head is at the dorsal humerus, inferior to the radial groove, and connecting to the intermuscular septum. The medial head does not attach to the scapula and therefore has no action on the glenohumeral joint whether that be with stabilization or movement. The medial head is active, however during extension of the forearm at the elbow joint when the forearm is supinated or pronated.

Lateral head—The lateral head originates at the dorsal humerus as well, but unlike the medial head, it is superior to the radial groove where it fuses to the lateral intermuscular septum. This head is considered to be the strongest head of the three. It is active during extension of the forearm at the elbow joint when the forearm is supinated or pronated.

Why Do We Need Strong triceps muscles? – Bench Dips Main muscle: triceps

The triceps are essential for building upper body strength and helping with movement in your shoulders and elbows. Increasing triceps strength brings stability to your shoulders and arms, improves flexibility, and increases range of motion.

This prevents injury and makes it easier for you to use your upper body in daily activities, such as pushing heavy loads or upper body sports like swimming, rowing, and boxing. Strong triceps are also useful in weightlifting exercises, such as bench press or overhead press.