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Bench Dip

Target Muscles

Triceps (Especially the outer and medial heads).

Starting Position

  • Position two benches about the length of your legs apart.
  • Place your hands shoulder-width apart, fingers facing forwards, on the edge of one bench.
  • Place your heels on the other bench so that your legs form a straight bridge between the two benches.

The Movement

  • Bend your elbows and lower your body until your elbows make an angle of 90°.
  • Hold for a count of two; then straighten your arms to bring you back to the starting position.


  • Keep your back close to the bench.
  • Do not lock or snap out your elbows at the top of the movement.
  • Keep your elbows directed backwards during both the lowering and raising phases.
  • Do not shorten the downwards phase. . Keep the movement slow - do not rush the reps.


Place your feet flat on the floor instead of ana bench.

Place a weight disc across your lap to increase, the resistance.

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