A beginner strength exercise done using just your bodyweight that mainly works the triceps, with help from the chest and shoulders. For this exercise you will need to place a bench behind your back. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same.
Updated
Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Bodyweight
Level
beginner
Bench Dips demonstration
Bench Dips, starting positionBench Dips, finishing position
How to Perform
1For this exercise you will need to place a bench behind your back. With 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. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2Slowly 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. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3Using your triceps to bring your torso up again, lift yourself back to the starting position.
4Repeat for the recommended amount of repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
