Exercise guide
Bench dip
Works your triceps, with help from your front delts and chest. Body weight. Beginner friendly.
The animated demo for this exercise is in the members’ area.
Main musclestriceps
Helpersfront delts and chest
EquipmentBody weight
LevelBeginner friendly
In your plan3 sets of as many good reps as you can
Rest1 minute
How to do it
- Sit on the edge of a bench, hands beside your hips, fingers forward. Slide your hips off the front.
- Keep your back close to the bench and your feet flat, knees bent (straighter legs make it harder).
- Bend your elbows to lower your hips for 2 seconds, stopping when your upper arms are about level with the floor.
- Push back up to straight arms. Stop if you feel it in the front of your shoulders.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
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