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.

Technique

How to perform

Position two benches parallel and stand between them.Place your hands on the inside edge of one bench and your heels on the other so that your bottom is suspended between the benches.Exhale as you bend your elbows and lower your body until either you feel a slight stretch in your shoulders or your elbows make a 90-degree angle.Inhale as you extend your elbows and raise your body to the starting position.Repeat.

Muscles Worked

Triceps

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

Tips

Keep elbows tucked and torso upright. Don’t lock out your elbows. Make it easier: keep heels on the floor. Make it harder: add weight or use parallel bars. Ranked 3rd-best triceps exercise by ACE study.

Similar exercises

Weighted bench dip Upper arms · 🔧 plate 3/10 One arm bench dip Upper arms · 🔧 no equipment 4/10 Rings dip Upper arms · 🔧 Rings 5/10 Seated dip machine Upper arms · 🔧 dip machine 2/10 Negative dip Chest, Upper arms, Shoulders · 🔧 Parallel bars 3/10 Planche dip Chest, Upper arms, Shoulders · 🔧 Parallel bars 10/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Kettlebell bench press Shoulders, Upper arms · 🔧 Kettlebell, Flat Bench 3/10

Feedback

Found a bug or have an idea?

MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.