Anapyre

Exercises272 exercises

Bench Dip

Bench Dip is a bodyweight push exercise for the triceps. If you cannot do it, Cable Triceps Kickback or Close-Grip Bench Press are good swaps.

  • Triceps
  • Push
  • Bodyweight

Muscles worked

  • Triceps · main

How to do it

  1. Sit on the edge of a bench, hands beside your hips, fingers forward, then slide your hips off.
  2. Straighten your arms with your legs out in front, heels on the floor.
  3. Bend your elbows straight back to lower until they reach about 90°.
  4. Press through your palms back up to straight arms.

Watch out: Sinking so low that your shoulders roll forward, or letting your elbows flare.

Alternatives

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