Bench Dips

A bodyweight triceps dip off a bench or chair that builds arm pushing strength — the go-to home and hotel-room arm exercise.

Arms Bodyweight Strength

Step by step

1. Sit on the edge of a sturdy bench or chair and grip the edge with hands just outside your hips.
2. Slide your hips off the bench and walk your feet out so your weight is supported by your arms.
3. Lower your body slowly by bending your elbows straight back until your upper arms are roughly parallel to the floor.
4. Keep your back close to the bench and your shoulders pulled down away from your ears the whole way.
5. Pause briefly at the bottom with the triceps loaded, then press through your palms back up to the start.
6. Lock out the arms at the top without shrugging the shoulders, then repeat for the prescribed reps.

Muscles and equipment

Target muscle

Triceps

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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