Smart Workout Diary

Single Bench Dip

The single bench dip is a bodyweight exercise performed with the hands behind the body on one bench and the feet on the floor. It primarily trains the triceps, while the shoulders and chest assist with pressing and stabilization. It supports upper-body pressing strength and triceps endurance.

Demonstration

Single Bench Dip — demonstration 1
Single Bench Dip — demonstration 2

Instructions

  1. Set up a stable bench on a non-slip surface. Sit near its edge, place your hands beside your hips with fingers pointing forward, and grip the edge firmly.
  2. Move forward so your hips clear the bench. Keep your feet on the floor about hip-width apart, knees bent, and arms straight without forcefully locking the elbows.
  3. Lower under control by bending the elbows and moving your hips straight down close to the bench. Keep your chest lifted and shoulders drawn down rather than shrugged.
  4. Use a comfortable range and stop before shoulder discomfort or excessive forward shoulder movement occurs. Do not bounce at the bottom.
  5. Press through your palms to straighten the elbows and return to the starting position. Keep the bench stable and repeat with smooth control.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Beginner

Technique tips

  1. Keep your hips close to the bench; letting them drift forward can increase stress on the shoulders.
  2. Control the depth rather than trying to descend as far as possible. A pain-free range is more important than depth.
  3. Choose manageable repetitions and stop when you can no longer keep the shoulders down and elbows controlled.
Exercise library