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One-Arm Bench Dip

Also: one arm dip

Main
Triceps
Secondary
ChestShoulders
Equipment
Body weightBench
Level
Advanced
Movement
Elbow extension

How to do it

  1. Stand facing away from a bench or chair, with your feet shoulder width apart.
  2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
  3. Extend your legs out in front of you, keeping your heels on the ground.
  4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
  5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

Same movement

See arms
Alternating Bent-Over Dumbbell Triceps KickbackTriceps · DumbbellAlternating Incline Dumbbell Triceps ExtensionTriceps · Dumbbell, BenchBarbell JM PressTriceps · Barbell, Bench, Rack

Log it in Minthra

Log every set of One-Arm Bench Dip and watch your best climb, week by week.

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Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım