compound · Vertical Push
Bench Dip
Bench Dip is a compound vertical push movement for triceps, using no equipment. It also works front delts. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Triceps
- Equipment
- None — bodyweight
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Hands on the bench edge behind you, heels on the floor or a second bench.
- 2The cue that matters
Hips close to the bench, elbows straight back, stop at 90 degrees.
- 3Work it
3 sets of 12-20, resting about 1 minute between them.
Muscles worked
Triceps does most of the work. Front delts take the rest.
Triceps exercisesfront delts