The Bench Dip is a bodyweight exercise that primarily targets the triceps. I’ll show a more challenging variation at the end of this video.
Watch the BENCH DIP: exercise demonstration video above.
To perform BENCH DIP:
1. Sit on the edge of a bench with your knees bent at 90 degrees, feet planted into the floor, with your hands gripping the bench just outside your hips.
2. Once you’re ready, shift your butt forward off the edge of the bench and bend your elbows, keeping them close to the body, as you lower your butt towards the floor.
3. Once your upper arms reach parallel to the floor, press your hands through the bench to straighten your arms.
4. Pause to contract the triceps, then complete another bench dip.
5. That’s one rep.
6. For a more challenging variation of the bench dip, extend your legs with your heels pressed into the floor.
7. Repeat for reps.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.