Bench Dip

Pro Tip

If you want to make the movement easier, try bringing your feet a little closer to the rest of your body and bending your legs slightly more.

How To

Place your hands on a bench shoulder-width apart with your feet fully extended in front of you.
Inhale and lower yourself towards the ground by letting your arm flex and bend downwards, while keeping your torso straight.
Continue until your upper arm is just above parallel to the ground.
Exhale and extend your arm until it is completely straight to raise your body, returning to the starting position.

Primary Muscle Groups

Outer Tricep

Outer region of your tricep.

Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lower Tricep

Lower tricep, close to your elbow.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.

Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Flat Bench Without Rack

If you can't find this bench, consider using a flat bench with rack instead. If your exercise requires you to use a barbell or bar, you cannot substitute. If you do not need to use either, you probably can substitute.