Bench Dips
A triceps press performed on the edge of a bench or chair.
- Sets
- 3
- Reps
- 10-15
- Rest
- 60 s
- Difficulty
- Beginner
BodyweightSecondary muscles: Shoulders, Chest
Movement Pattern
Targeted Muscles
How to Perform
- 01Back to the bench, hands on the edge shoulder-width apart, legs extended forward.
- 02Bend your elbows backward and lower your hips toward the floor.
- 03When your elbows reach 90 degrees, press back up.
Form Tips
- Keep your hips close to the bench; do not drift away from it.
- Bending your knees makes the movement easier.
Other Arms Exercises
- Bodyweight
Diamond Push-Up
Arms
A close-grip push-up with joined hands: one of the most effective bodyweight triceps movements.
3 × 8-12Intermediate - Free Weights
Biceps Curl
Arms
The basic biceps isolation movement with dumbbells.
3 × 10-12Beginner - Free Weights
Hammer Curl
Arms
A curl with a neutral grip: also recruits the forearms and brachialis.
3 × 10-12Beginner