Bench Dips

BodyweightBeginnerCompound
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Quick answer

Bench Dips is a beginner compound bodyweight exercise that mainly works the triceps, with the shoulders assisting.

Written by the GymStreak coaching team

Muscles worked

Front
Back

Primary

Secondary

How to do Bench Dips

  1. 1

    Position yourself with your back to a flat bench and sit on the edge of the bench. Place your hands on either side of your body and step forward. Straighten your legs and rest them on their heels. This is your starting position.

  2. 2

    Slowly lower your body down until your upper arms and forearms create a 90 degree angle. The forearms should always be pointing down during this movement.

  3. 3

    After a brief pause, return to the starting position.

Form cues

  • Variation: you can use another bench to elevate your legs to increase resistance.
  • Variation: you can add a weight on your lap as you do this to increase resistance.
  • Perform the reps slowly and in a controlled manner.

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