arms
Bench Dip
Works in
gym, calisthenics, home
Equipment
bench
Primary muscles
triceps
Why do it
This is your first step toward real dips. If you cannot do a bodyweight dip yet, the bench dip and banded dips are how you build the strength to get there, and it is a solid triceps builder in its own right. Start here, then graduate to parallel bar dips, then add weight.
How to do it
Sit on the edge of a bench, place your hands beside your hips, and slide your hips off the front with legs extended. Lower your body by bending the elbows until they reach about 90 degrees, then press back up. Keep your back close to the bench to protect the shoulders.
What the science says
A review of cohort studies covering over a million people found that just 30 to 60 minutes a week of muscle-strengthening work was linked to a 10 to 17 percent lower risk of dying early and of heart disease, cancer and diabetes (Momma et al., 2022, British Journal of Sports Medicine).