Bench Dip
10 reps
Bend your elbows to lower your hips, then press back up to straight arms.
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TRICEPS
Bench Dip
A bodyweight dip performed with hands on a bench and feet on the floor. Because your legs help share the load, it's a more approachable dip that lets you build triceps strength on the way toward full bodyweight versions. A reliable starting point for triceps development.
How to do it
- 1
Sit sideways on a bench with your palms on the edge, close to your hips.
- 2
Support your weight on your arms, slide your hips forward off the bench and extend your legs onto your heels.
- 3
Bend your elbows to lower your hips, keeping your elbows tucked and chest up.
- 4
Once your upper arms reach about parallel with the floor, press back up to straight arms.
- 5
Keep your shoulders down and back rather than letting them shrug up.
- 6
Stop if you feel strain in your knees, and adjust your leg position as needed.