Bench Dips

A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps.

How to do it

1. Sit on a bench and place your hands on the edge beside your hips.
2. Slide your hips off the bench with legs extended.
3. Lower your body by bending your elbows to 90 degrees.
4. Press through your palms to return to the start.
5. Repeat for the desired number of reps.

Tips

• Keep your hips close to the bench as you lower.
• Avoid letting your shoulders roll forward at the bottom.
• Bend your knees to make the movement easier.

Muscles

Primary: Triceps

Secondary: Front deltoid, Chest