Exercise library
Bench Dip
Triceps · Horizontal push
Generic horizontal push demo. Follow the steps below for this exact exercise.
Horizontal pushCompound
A triceps dip with your hands on a bench behind you and your feet on the floor.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
TricepsChestShoulders
Equipment
Bench
How to do it
- Sit on the edge of a bench and place your hands next to your hips with your fingers pointing forward.
- Slide your hips off the bench and hold yourself up on straight arms.
- Bend your elbows straight back and lower until your upper arms are about parallel to the floor.
- Press back to straight arms without letting your shoulders shrug up to your ears.
Coaching cues
- Bend your knees and keep your feet close to make the reps easier.
- Stop lowering if you feel pinching at the front of your shoulder.