Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Chest, Shoulders
Target Muscle Group


Triceps Muscle Anatomy Diagram

Single Bench Dip Instructions

  1. To perform this exercise all you need is a flat bench and some space. Position your hands shoulder width apart on the flat bench.
  2. Move your feet out until your legs are straight.
  3. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off of your elbow joints.
  4. Slowly lower your upper body down towards the floor with your elbows tucked in at your sides until your elbows are level with your shoulders.
  5. Pause, and then slowly press off with your hands and push yourself back up to the starting position with your triceps.
  6. Repeat for desired reps.

Single Bench Dip Tips

  • It's important that you do not dip down too low. Your shoulders should go no lower than your elbows. Dipping lower than this places a lot of stress on your shoulder joints.
  • Keep your elbows tucked in at your sides as your dip down.
  • Squeeze the triceps at the top of the movement.