If you want to build triceps and get bigger arms, triceps dips on a bench are not the way to go. This triceps exercise is less effective for hypertrophy than other alternatives, while being riskier at the same time due to the internally rotated position of the shoulders. There's just no good reason to include this in your triceps workouts when there are far better and safer options such as regular triceps dips, close grip presses or various extension movements like triceps pushdowns, skull crushers or overhead extensions. There's no benefit to including bench dips in your arm workouts, yet there are real risks.
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