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Bench Dip - Back Arms (WRONG-RIGHT)

Bench Dip - Back Arms (WRONG-RIGHT)

The bench dip, also known as the triceps dip, is an effective exercise that targets the muscles in your back arms, specifically the triceps. This exercise can be performed using a bench or any sturdy elevated surface. It is a compound movement that engages multiple muscle groups, making it a great choice for building upper body strength and toning the arms. When performed correctly, the bench dip can help you achieve sculpted arms and improve arm strength for daily activities. However, it is important to ensure that you are doing the exercise with proper form to avoid injuries and maximize its benefits. Just like any exercise, there is a wrong and right way to perform bench dips. The wrong technique usually involves improper positioning and excessive strain on the shoulders and wrists, which can lead to discomfort and potential injuries. On the other hand, the right technique involves keeping the elbows close to the body, maintaining a stable core, and focusing on the triceps as the primary movers. By mastering the correct form of the bench dip, you can effectively target and strengthen the back of your arms, helping you achieve well-defined triceps and improved upper body strength. Remember to always start with a proper warm-up and consult with a fitness professional if you have any pre-existing conditions or concerns that may affect your ability to perform this exercise.


  • Sit on a bench or chair and place your hands on the edge with your fingers pointing towards your feet.
  • Walk your feet forward, keeping your knees at a 90-degree angle.
  • Lower your body down by bending your elbows until your upper arms are parallel to the floor.
  • Push yourself back up to the starting position by straightening your elbows.
  • Repeat this motion for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise.
  • Start with a lighter weight or use bodyweight only if you are a beginner.
  • Engage your core muscles to stabilize your body during the movement.
  • Avoid locking your elbows at the top of the movement to prevent strain on the joints.
  • Gradually increase the difficulty by adding weights or using a weighted vest.
  • Make sure to warm up your muscles before performing the exercise.
  • Incorporate other upper-body exercises such as push-ups to work complementary muscle groups.
  • Listen to your body and take rest days to allow for proper recovery.
  • Stay consistent with your training and gradually progress over time.
  • Consider working with a qualified fitness trainer to ensure proper form and technique.


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