One arm bench dip

Upper arms

🔧 no equipment ↕ Push 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Begin seated on a bench with legs bent and feet flat. Slide off the bench, supporting your weight with one arm and the opposite bent knee. Lower your body by flexing your elbow, feeling a stretch in your shoulder, then extend back up to the starting position, alternating sides.

Muscles Worked

Triceps

Secondary: Gluteus Maximus, Quadriceps, Front Delt, Pectoralis Major

Tips

Engage your triceps throughout the movement. Avoid fully extending your elbow at the top. Maintain a straight back to prevent lower back strain. Keep your feet firmly planted on the floor for stability. Focus on controlled movements rather than speed.

Similar exercises

Bench dip Upper arms · 🔧 no equipment 2/10 Weighted bench dip Upper arms · 🔧 plate 3/10 Dumbbell single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Flat Bench 3/10 Dumbbell incline single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Incline Bench 3/10 Dumbbell decline single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Decline Bench 3/10 Feet assisted dip Chest, Upper arms, Shoulders · 🔧 Parallel bars 2/10 Seated dip machine Upper arms · 🔧 dip machine 2/10

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