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Bench Dip
An advanced dip variation where both hands and feet are elevated, increasing the challenge and tricep activation.
intermediate
Upper Body (Push)
3 min
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Triceps, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Place two sturdy chairs or couch + chair parallel to each other
- 2Sit on one, place feet on the other
- 3Hands on edge of chair beside hips
- 4Slide bottom off edge, supporting weight with arms
- 5Lower by bending elbows until upper arms are parallel to floor
- 6Keep elbows pointing back
- 7Press back up to straighten arms
- 8Legs should be straight, elevated on opposite surface
Common Mistakes to Avoid
Going too deep - increases shoulder injury risk
Elbows flaring out
Using momentum to bounce up
Not maintaining straight body line
Make It Easier
- Tricep dip (feet on floor)
- Bent knees
- Lower elevation
Make It Harder
- Weighted bench dip
- Pause at bottom
- Single-leg bench dip
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The bench dip is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 3 minutes per set
- Builds real strength - targets triceps for functional fitness
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.
Quick Stats
Primary Muscles
Triceps
Secondary Muscles
Chest
Shoulders
Equipment
Two Chairs or Couch + Chair
Movement Pattern
Push
Perfect For
tricep focus
strength