Single Bench Dip

PreviousTriceps Next

Exercise Info

LevelBeginner
Muscle GroupTriceps
Secondary MuscleChest, Shoulders
Exercise TypeStrength
Equipment RequiredBodyweight
Force TypePush
rating3

Tips

  1. Its important that you do not dip down too low. Your shoulders should go no lower than your elbows. Dipping lower than this places a lot of stress on your shoulder joints.
  2. Keep your elbows tucked in at your sides as your dip down.
  3. Squeeze the triceps at the top of the movement.

Instructions

  1. To perform this exercise all you need is a flat bench and some space. Position your hands shoulder width apart on the flat bench.
  2. Move your feet out until your legs are straight.
  3. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off of your elbow joints.
  4. Slowly lower your upper body down towards the floor with your elbows tucked in at your sides until your elbows are level with your shoulders.
  5. Pause, and then slowly press off with your hands and push yourself back up to the starting position with your triceps.
  6. Repeat for desired reps.