Eagle
Fitness
Bench Dip (Bodyweight)
The bodyweight bench dip is an effective exercise that targets the triceps, shoulders, and chest. By using a bench for support, this movement helps build upper body strength and muscle definition, focusing on the back of the upper arms. It's a versatile exercise that can be performed almost anywhere, making it a valuable addition to any upper body workout routine.
Primary Muscle Group
Type of Weight
Arms
Body Weight
1. Setup: Position a bench behind you and stand with your back facing the bench. Place your hands shoulder-width apart on the edge of the bench, fingers pointing forward.
2. Grip: Extend your legs straight out in front of you, resting your heels on the ground. Your arms should be fully extended, supporting your body weight.
3. Starting Position: Engage your core, keep your back close to the bench, and look straight ahead.
4. Execution: Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground or slightly below.
5. Return: Push through your palms to straighten your arms and lift your body back to the starting position. Repeat for the desired number of reps.
Diagram of the muscles activated:
