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Exercise

Arms

Bench dip
Target: triceps

A compound bodyweight move that adds real mass to your triceps

Bench dip

Grip the edge of the bench.
Keep your feet together and legs straight.
Lower your body straight down slowly and press back up powerfully.
Keep your elbows pointing back and back upright.

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Variation: Feet up bench dip

Make the bench dip harder by raising your feet. This will also allow you a greater range of movement.

View Variation: Feet up bench dip

Variation: Weighted bench dip

If you find bench dips easy, adding weight will ensure you reach failure within your chosen rep range.

View Variation: Weighted bench dip

Variation: Bench dip with leg lift

By lifting one leg as you dip, you introduce a rotational effect, which forces your core muscles to work harder.

View Variation: Bench dip with leg lift

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