Bench dip

Main muscle🎯 Triceps
Equipment🧰 Body weight
Area💪 Arms
step by step5

How to do it step by step

  1. Sit on a bench with your hands gripping the edge, fingers pointing forward.
  2. Slide your butt off the bench, supporting your weight with your hands.
  3. Bend your elbows and lower your body until your upper arms are parallel to the ground.
  4. Push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

Similar exercises

Close-grip bench pressDiamond push-upCable triceps extensionCable pushdownBarbell lying triceps extensionDumbbell triceps extension

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

See all 141 exercises ↗