I like bench dips for all beginning athletes and elite rugby players because they are an easy exercise you can do almost anywhere. You simply need an elevated bench-like surface and you can use your own body weight as resistance.
I also like them for those having a difficult time with push-ups as an alternative exercise to build arm strength.
Bench dips work the triceps brachii muscle which is used along with the pectoral muscles when tackling a rugby opponent. For this exercise, you will need a bench or a chair.
Bench dips in 3 steps:
1. Hold on to a bench on its edge with your hands close to your body. Your arms should be at shoulder width apart and fully extended. Your legs are extended forward and parallel to the ground while your torso is to be perpendicular to the ground. This is your starting position.
2. Inhale a deep breath and slowly lower your body by bending at the elbows until you lower yourself to an angle slightly smaller than 90 degrees between the upper arm and the forearm. Be sure to keep your elbows as close to your body as possible throughout the movement.
3. Bring your body back up to the starting position while exhaling.
Elite rugby players often add a second bench to this drill by placing their legs on top of another flat bench in front of them and have a workout buddy add weight plates on top of the lap.
Get to it NOW.
REMEMBER: Before starting any new exercise routines please check with your medical provider and clear your new exercise plan with them before beginning. This is especially true if you haven’t been exercising for some time or are recovering from an injury. I am not a doctor, nor do I play one on T.V.
Need help getting started towards your power rugby fitness goals?
The Powerhouse Rugby weekly newsletter seeks to supply you with the top rugby fitness drills, nutritional suggestions, and advice from coaches and players to help make your rugby goals a reality.
When you sign up for the newsletter, we’ll send you our free training guide and workout tracker which includes this exercise drill and more.
Click on the image to the left to sign up today!