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

Bodyweight Froggys

Perform Bodyweight Froggys to target your lower body, particularly the thighs and hips. This fun exercise involves a deep squat and frog-like jump, enhancing leg strength, flexibility, coordination, and cardiovascular endurance.

Single Kettlebell Turkish Get Up To Bridge

The Single Kettlebell Turkish Get Up to Bridge is a comprehensive exercise for balance, strength, and coordination. It involves lifting a kettlebell from lying down to standing and then returning to a bridged position. Great for boosting functional strength, flexibility, and stability.

Dumbbell One Arm Snatch

The Dumbbell One Arm Snatch is a powerful exercise enhancing strength, power, and athletic performance. It targets the upper back, shoulders, and hips, involving a quick motion to lift a dumbbell overhead.

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