Bench dip

Armseasyrepsbench or chair

Hands on the edge of a bench behind you and legs extended forward with the heels on the floor; the elbows bend to lower the hips straight down in front of the bench and extend to press back up.

How to do it

1. Sit on the edge of a bench, hands flat on the edge beside the hips, shoulder width, fingers forward over the edge.
2. Slide the hips forward off the bench and extend the legs forward, knees straight, heels on the floor; arms straight, torso upright and close to the bench.
3. Bend the elbows straight back (not out) to lower the hips vertically until the elbows are about 90 degrees; back stays close to the bench.
4. Press through the hands to straighten the arms. Hands stay on the bench and heels stay on the floor.

Muscles worked

deltoidi, pettorali, tricipiti