Bench Dips
Bench Dips
ArmsBench / boxBeginner–intermediate
TricepsFront deltsChest
Primary muscle
Triceps
Secondary
Front delts, chest
How to do it
Hands on the edge of the bench, fingers forward, legs straight in front. Bend the elbows back to lower your hips to ~90°, then straighten your arms to rise.
Common mistake
Flaring the elbows; going too deep (shoulder stress); shrugging the shoulders.
Alternative
Knees bent (easier) · cable triceps pushdown
Your results
No logs yet. Suggested start: bodyweight, increment 1 reps.