Bench Dip
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body weight
- Movement pattern
- None
Steps
- 1 Sit on a flat bench with your hands gripping the edge behind you, fingers pointing forward and hands shoulder-width apart.
- 2 Slide your hips off the bench, keeping your legs extended or bent, and support your weight with your arms.
- 3 Lower your body by bending your elbows until your upper arms are roughly parallel to the floor.
- 4 Push back up by extending your elbows, returning to the starting position with straight arms.
