Train Eat RepeatExercises › Bench dip
Bench dip
Hands on the edge of a bench behind you, legs extended forward. Bend your elbows to lower your hips toward the floor, then press back up without shrugging.
StrengthBenchDifficulty 2 of 3
How to do it
Hands on the edge of a bench behind you, legs extended forward. Bend your elbows to lower your hips toward the floor, then press back up without shrugging.
Muscles worked
- tricepsprimary
- shoulders
Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.
Other options in this pattern
How many sets should you do?
That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.