Bench Dip

Target Area: Upper Body 

Equipment: Bench

  1. Position your hands shoulder width apart on a secure bench behind you. 
  2. Slide off the front of the bench with your legs extended out in front of you so that the weight of your body is on your arms/hands. 
  3. Slowly bend your elbows to lower your body toward the floor until your elbows are at a 90-degree angle.
  4. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. Perform for the number of prescribed repetitions.



Add a weight onto your lap or place your feet on a box or step.


Bring your legs closer to your body and put a little weight onto your feet, breaking the movement into two slow and controlled exercises.


Dumbbell Tricep Kickback