Bench Dip


This medium-intensity exercise uses your own body weight to strengthen your triceps.


  1. Sit up straight on the long edge of an exercise bench. Your legs should be slightly extended, with your feet flat on the floor.
  2. Place your hands on both sides of the bench just outside your hips. Your palms should be down, fingertips pointing towards the floor.
  3. Without moving your legs, bring your glutes forward off the bench.
  4. Steadily lower yourself. When your elbows form 90? angles, push yourself back up to starting position.
  5. To begin, do 10 to 15 repetitions of this exercise per set. Repeat until you've completed 2 sets. Once you feel you can complete that with ease, move on to 3 sets of 10 to 15 reps.


  1. To make this exercise less challenging, don't lower yourself to the full 90?. Instead, stop about halfway down.
  2. As bench dips require a lot of energy, it's best if you do it towards the beginning of your workout. This will allow you to get the most out of your workout without over-exhausting yourself.


  1. Do not just move your hips up and down. Make sure you bend and straighten your arms.
  2. Do not lower your body too far down. Your upper arms should never be lower than parallel with the floor.
  3. Do not lock your elbows or move your body too far away from the bench or chair.
  4. Do not allow your elbows to flare out to the sides.


Target Muscles


Additional Muscles