TricepsChestShouldersBodyweightbeginner
Bench Dip
Bench dips are a beginner-friendly tricep exercise. Place your hands on a bench behind you, lower your body by bending your elbows, and press back up.
How to Perform
1
Place your hands on a bench behind you, fingers pointing forward.
2
Extend your legs out in front (bent knees for easier, straight legs for harder).
3
Lower your body by bending your elbows to roughly 90 degrees.
4
Press back up to full extension.
5
Keep your back close to the bench throughout.
Common Mistakes to Avoid
Flaring elbows too wide.
Going too deep, which stresses the shoulders.
Leaning too far forward.
Muscle Activation
Triceps75%
Chest30%
Shoulders25%
Variations
Dip (parallel bars)Weighted Bench Dip
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