One-Arm Bench Dip (Triceps)

The one-arm bench dip is a challenging and very effective movement which primarily targets your triceps, but your glutes and quads also get worked secondarily. Now, this is not a beginner’s exercise or for someone who does not have adequate upper body strength. So, performing the chair dip with two arms is recommended in this case.

But, once you build up more tricep strength, you can advance to the single-arm version. The benefits are extremely useful when you have limited equipment and you can actually use any solid platform for this exercise. So, make the one-arm bench dip a part of your tricep routine.

In This Exercise:

• Target Muscle Group: Triceps Brachii, Gluteus Maximus, Quadriceps
• Type: Strength
• Mechanics: Compound
• Equipment: Bench
• Difficulty: Beginner

Exercise Instructions

1. Get into a standard dip position on a bench with both hands and keep your knees bent.
2. Then, balance yourself using one hand placed flat on the bench so your fingers are pointed laterally away from your body.
3. Retract your scapula and lower your body down so that your upper arm is slightly above parallel to the floor.
4. Then push yourself up using your tricep.
5. Complete the ideal number of reps for the movement, then switch arms and repeat the movement.

Variations & Tips:

• You can use two arms if you don’t have sufficient strength to perform the one-arm dip.
• Make sure your scapula is always retracted and never allow your shoulders to rotate inward.
• Keep your hand flat on the bench with fingers pointing laterally away from the body.

Watch: How to do the one-arm bench dip