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The Bodyweight Bench Dip is an upper body exercise that primarily targets the triceps, but also works the chest and shoulders. This is a compound exercise which is well suited to beginner lifters.




  • Sit on a bench and place your hands on the edge of the bench one inch either side of your torso. Extend your arms and legs, placing your feet out in front with your weight on your heels and a slight bend in your knees.
  • Bend at the elbows, going down until there is a 90 degree bend in your elbows and your back close to the bench. Keep your elbows tucked in close to your body and your chest and head up at all times.
  • Push through your palms and squeeze your triceps to raise your body back to the top.

Arm Muscle Diagram.

Arm Muscles