Bench Dip
- Main muscle
- Triceps
- Also works
- Chest, Shoulders
- Difficulty
- Beginner
- Movement
- Vertical push · Multi-joint
Equipment
- Weight bench
How to do it
- Sit on the edge of a bench, place your hands beside your hips and grip the edge.
- Walk your feet forward and slide your hips off the bench with your arms straight.
- Bend your elbows to lower your body until they are bent to about a right angle.
- Push through your hands to straighten your arms again.
Beginner tip: Bend your knees to make it easier; straighten your legs to make it harder.