Bench Dip

The Bench Dip is a versatile bodyweight exercise that primarily targets the triceps, but also engages the chest and shoulders to a lesser extent. To perform the exercise, begin by sitting on the edge of a sturdy bench or chair with your hands gripping the edge of the seat beside your hips, fingers facing forward. Extend your legs out in front of you, keeping your heels on the ground. Slowly slide your hips forward, allowing your body to lower towards the floor while keeping your elbows tucked close to your sides. Lower until your upper arms are parallel to the ground, then push through your hands to straighten your arms and return to the starting position. The Bench Dip effectively strengthens and tones the triceps muscles, helping to improve arm strength and stability.