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
Strength
Dumbbell Floor Squeeze Press with trainwell
Dumbbell Floor Squeeze Press
The Dumbbell Floor Squeeze Press helps build chest strength by lying on your back, lifting dumbbells while pressing them together. It improves stability and muscle coordination.
Try it out
Strength
Band Wall Sit With Curl with trainwell
Band Wall Sit With Curl
The Band Wall Sit With Curl is a full-body exercise targeting the thighs, hips, and biceps. It combines wall sit and curls, building strength and endurance across multiple muscle groups.
Try it out
Strength
Top Half Kettlebell Curl with trainwell
Top Half Kettlebell Curl
The Top Half Kettlebell Curl boosts bicep and forearm strength by curling a kettlebell from midway to shoulder. It enhances grip strength and upper body power.
Try it out
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