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Bench dips are an upper body exercise that primarily target the triceps, but also work the chest. This compound exercise is well suited to beginner lifters.




  • Choose a bench around 1-2 feet high. Sit on the bench and place your hands on the bench either side of your body. Stretch your legs out in front of you and place your heels on the ground. Slide forwards and lower yourself down, bending your elbows to 90 degrees and keeping your back close to the bench. This is the start position.
  • Push through your arms to raise your body upwards, keeping your body close to the bench until your arms are straight.
  • Bend your elbows to 90 degrees to lower your body back down to the starting position in a slow and controlled motion.

Arm Muscle Diagram.

Arm Muscles