Bench Dip

How To Do A Bench Dip Correctly

The Bench Dip is a bodyweight exercise that primarily targets the triceps.

To get started:

1. To make this move easier, sit on the edge of a bench with your knees bent at 90 degrees, feet planted into the floor, with your hands gripping the bench just outside your hips.
2. For a more challenging variation of the bench dip, extend your legs with your heels pressed into the floor.
3. Once you’re ready, shift your butt forward off the edge of the bench and bend your elbows, keeping them close to the body, as you lower your butt towards the floor.
4. Once your upper arms reach parallel to the floor, press your hands through the bench to straighten your arms.
5. Pause to contract the triceps, then complete another bench dip.
6. That’s one rep.
7. Repeat for reps.

Primary Muscles Worked

Bench Dip Variations

• Bench Dip To Single Leg Balance
• Feet Elevated Bench Dip
• Bench Dip With Knees Bent