bench-dip
Sit on the edge of a sturdy bench or elevated surface, gripping the edge with hands beside your hips, fingers pointing forward. Slide your hips off the bench, extending your legs forward with heels on the floor. For less intensity, keep knees bent.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- Triceps Brachii
Secondary muscles
- Anterior Deltoid
- Pectoralis Major
Target muscles
- arms
- shoulder
- chest
How to perform
- 1
Sit on the edge of a sturdy bench or elevated surface, gripping the edge with hands beside your hips, fingers pointing forward.
- 2
Slide your hips off the bench, extending your legs forward with heels on the floor. For less intensity, keep knees bent.
- 3
Keeping your back close to the bench, slowly lower your body by bending your elbows directly backward until they form approximately a 90-degree angle.
- 4
Push through your palms to extend your arms, raising your body back to the starting position, focusing on triceps engagement.
- 5
Maintain a stable core and keep shoulders depressed, avoiding shrugging or excessive forward rounding.
Safety & form
Train smart. Read these notes before adding heavy load.
