Bodyweight

Bench Dip

Bench Dip is an excellent bodyweight exercise for enhancing your upper body strength, mainly targeting triceps. The workout involves raising and lowering the body using the arms while sited on a bench edge.

View all exercises

Bench Dip instructions

Step-by-step instructions

1

Sit on the edge of a flat bench and place your hands on either side of you, fingers facing forward.

2

Move your hips forward just off the bench, your hands should now be behind you.

3

Bend your elbows and lower your body down till your arms are at 90 degrees.

4

Push yourself back up to the starting position using your hands, not your legs.

5

Repeat for the programmed number of reps.

Sit on the edge of a flat bench and place your hands on either side of you, fingers facing forward.

Move your hips forward just off the bench, your hands should now be behind you.

Bend your elbows and lower your body down till your arms are at 90 degrees.

Push yourself back up to the starting position using your hands, not your legs.

Repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Dumbbell Side Bend

The Dumbbell Side Bend targets and strengthens obliques, enhances balance, and boosts postural stability. Ideal for developing core strength and muscle tone. This exercise involves bending at the waist while holding a dumbbell.

Kettlebell Double Windmill

Perform the Kettlebell Double Windmill to enhance core strength, stability, shoulder, and leg muscles. This multi-target exercise involving dynamic body rotation also improves flexibility, range of motion, and coordination.

Barbell Deadlift

Barbell Deadlift, a full-body strength training exercise, targets your lower back, legs, arms, and shoulders. It improves power, strength, and stability, engaging multiple muscle groups simultaneously with each lift.

Start your fitness journey today

Enjoying exercises like Bench Dip, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer