Triceps Exercise Database -> Bench Dip


Bench Dip

Click to Enlarge


Bench Dip

Click to Enlarge

Exercise Details

Main Muscle Group : Triceps

Detailed Muscle Group : Lower Chest

Other Muscle Groups : Chest

Type : Strength

Mechanics : Isolation

Equipment : Bench

Difficulty : Intermediate

Track My Progress

Record Logs

Targeted Muscle Group


How To Perform Exercise

The bench dip exercise is one of the most basic and best workouts for building the triceps and bigger arms.

Steps :

1.) Start off by placing two benches parallel to each other 3-4 feet apart.

2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.

3.) Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.

4.) Pause, hold for a count and then return to starting position.

5.) Repeat for as many reps and sets as desired.