Bodyweight Bench Dip
Target your triceps with Floor Bench Dips! A simple, effective exercise you can do almost anywhere. Get stronger arms today!
The Bodyweight Bench Dip is a compound exercise that mainly works the triceps and chest, with help from the shoulders and lower back. You'll need: exercise bench.
Required Equipment
Bodyweight Bench Dip Muscles Worked
Primary
Triceps (triceps brachii); Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Lower Chest (pectoralis minor); Spinal Erectors (erector spinae); Upper Chest (pectoralis major, clavicular head)
Bodyweight Bench Dip Variations and Alternatives
How to do the Bodyweight Bench Dip
Begin by sitting on the edge of a bench or a stable surface. Place your hands on the edge of the bench, fingers facing forward and spaced slightly narrower than shoulder-width apart.
Stretch your legs out in front of you with heels on the floor and legs straight or with a slight bend in the knees for a less advanced version.
Slide your buttocks off the bench, supporting your weight with your arms. This is your starting position.
Lower your body towards the floor by bending your elbows until they reach about a 90-degree angle. Ensure your back stays close to the bench.
Push through the palms of your hands, straightening your arms to raise your body back up to the starting position. This completes one rep.
Perform the exercise for the desired number of reps, maintaining control throughout the movement to keep tension on the triceps and avoid straining your shoulders.
Always keep your movements smooth and controlled, and make sure not to lock out your elbows at the top of the movement to keep constant tension on the triceps.
After completing the set, carefully sit back on the bench to rest before proceeding to the next set.
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Bodyweight Bench Dip FAQs
What muscles does the Bodyweight Bench Dip work?
The Bodyweight Bench Dip mainly works the triceps and chest, with help from the shoulders and lower back. The main muscles are the triceps brachii and pectoralis major.
What equipment do you need for the Bodyweight Bench Dip?
Exercise bench.
Is the Bodyweight Bench Dip a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Bench Dip go on?
It belongs on push day in a push/pull/legs routine.
What are some Bodyweight Bench Dip variations and alternatives?
Similar exercises include the Cable Floor Tricep Pushdown, Chest Dip, Chair Bent-Knee Dip and Chair Floor Dip.
Training calculators
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