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

Choose a bench higher than knee level and rest your palms on it with your hands behind your back. Plant your heels on the floor, keep your legs straight and bring your elbows as close to your sides as possible. Lower yourself, bending your elbows to about 90 degrees, then push back up to the starting position. Watch your elbows and keep your legs straight. Repeat for the required number of reps.

Muscles Worked

Triceps

Secondary: Gluteus maximus, Quadriceps, Front delt, Pectoralis major

Tips

Keep your elbows parallel to your body, don't flare them out. Keep your shoulders down; at the top, try to feel yourself pressing up. Torso upright, legs straight. If the exercise is too easy, put your feet on another bench.

Similar exercises

Weighted bench dip Upper arms · 🔧 plate 3/10 One arm bench dip Upper arms · 🔧 no equipment 4/10 Rings dip Upper arms, Chest, Shoulders · 🔧 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

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