Seated Bench Dip

The seated bench dip is a bodyweight triceps-dominant exercise performed using a bench for support, effectively targeting the back of the arms while also engaging the chest and shoulders. It's an accessible compound movement that requires minimal equipment and is suitable for all fitness levels.

Instructions

1. Sit on the edge of a flat bench with your hands gripping the edge beside your hips, fingers pointing forward.
2. Place your feet on the ground or extend them in front of you depending on desired difficulty.
3. Press through your hands to lift your body off the bench, keeping your arms bent at approximately 90 degrees.
4. Lower your body down by bending your elbows, bringing your hips down toward the floor.
5. Descend until your elbows are at approximately 90 degrees of flexion.
6. Press through your hands to push your body back up to the starting position.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your torso close to the bench to emphasize tricep engagement
• For a more challenging variation, place your feet on another bench or add weight across your lap
• For a less challenging version, keep your knees bent and feet closer to the bench
• Ensure your elbows stay close to your body throughout the movement
• Control the descent to maximize tricep activation and prevent shoulder strain
• This exercise can be performed anywhere with a sturdy bench