Triceps Bench Dip

The bench dip is a great triceps builder and can be done virtually anywhere. I remember doing this exercise in my bedroom using my bed and a chair (way back when...). The primary muscle group is the triceps but this exercise also relies pretty heavy on the shoulders and chest.

This exercise can be done with your body weight or with weight. I strongly suggest you start out with your body weight first.

Position for the bench dip

1. Stand between two flat benches that are roughly 3 feet apart.

2. Place your hands on the edge of one bench and place your heels on the other. You hands and feet should be shoulder width apart.

3. Extend your arms completely

Execution of the bench dip

1. Slowly bend your arms until your body is lowered between the benches. Slowly push back up to the start position. Repeat the movement.

To view a video on how to do the bench dip, press play below.