Bench Dips
Isolation exercise · elbow extension
How to do it
- Place your hands on a bench behind you and plant your feet firmly in front of you.
- Bend your elbows and lower your hips under control until your upper arms are about parallel to the floor.
- Press yourself back up until your arms are almost straight.
Muscles involved
- biceps
- 100
- triceps
- 70
- chest
- 20
- shoulders
- 20
At a glance
- Type
- Isolation exercise
- Movement pattern
- elbow extension
- Equipment
- flat bench
- Alternatives
- chair
- Variations
- body weight, added weight
Follow along in the app
This exercise is in both apps. Pick whichever suits you.
Trainer
Guided strength training with a 3D coach, set by set.
Treeceps
The same exercise, inside your virtual fitness world.