My coursesSpanishAdd a new courseJust a Task0 day streakDo a lesson today to start a new streak!SMTWTFSStreak SocietyReach a 7 day streak to join the Streak Society and earn exclusive rewards.View moreGemsYou have 500 gemsGo to shopHeartsYou have full heartsKeep on learningUnlimited heartsGet SuperRefill hearts350
Back
Bench dip

Exercise preview

Bench dip

Beginner10 repsNo jumping

Triceps work off the edge of a bench or sturdy chair.

Muscles worked

Triceps

Also works

Front shouldersChest

You need

Bench

How to do it

  1. Sit on the edge of a bench or sturdy chair. Put your hands beside your hips with your fingers over the edge.
  2. Slide your hips off the front. Keep your knees bent and feet flat to make it easier, or straighten your legs to make it harder.
  3. Bend your elbows straight back and lower until your upper arms are level with the seat.
  4. Push through your palms to straighten your arms. Keep your shoulders down, away from your ears.

Change the challenge

Harder

Instead

Exercise demonstration from Calisteniapp, used under licence.