Demo & instructions
Bench Dip
Also known as: Triceps Bench Dip, Chair Dip
Instructions
With your hands on a bench behind you, you lower and lift your body by bending your elbows. A bodyweight triceps exercise that needs nothing but a sturdy bench.
- Movement
- Elbow extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–25 reps
Setup
- 1Sit on the edge of a bench and place your hands beside your hips, fingers pointing forward.
- 2Walk your feet out and slide your hips just off the front of the bench.
- 3Keep your knees bent to make it easier, or straighten your legs to make it harder.
Execution
- 1Bend your elbows straight back to lower your hips toward the floor.
- 2Stop when your upper arms are about level with the floor, or sooner if that is the end of your comfortable range.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
