Exercise guide
Bench Dips
Triceps · Bodyweight
Form cues
- Hands on bench, legs extended forward
- Lower until elbows near 90 degrees
- Keep elbows tucked, press back up
How to do Bench Dips, step by step
- 1For this exercise you will need to place a bench behind your back.
- 2With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width.
- 3The legs will be extended forward, bent at the waist and perpendicular to your torso.
- 4This will be your starting position.
- 5Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.
- 6Tip: Keep the elbows as close as possible throughout the movement.
- 7Forearms should always be pointing down.
- 8Using your triceps to bring your torso up again, lift yourself back to the starting position.
- 9Repeat for the recommended amount of repetitions.
Muscles worked
- Main muscle
- Triceps
- Equipment
- Bodyweight
Sets and reps
How the free programs use it:
Track it in Forged Axis
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