Single Bench Dip

Key Takeaways

You’re here because you’ve heard about the “Single Bench Dip” and you’re itching to know more. Well, brace yourself! This exercise isn’t just about transforming your triceps and shoulders, but also about giving you that extra boost of confidence. The Single Bench Dip is one of the most straightforward yet effective exercises to target your triceps. What’s even better? You can do it almost anywhere. Whether you’re a newbie just dipping your toes into the fitness world or a seasoned pro, this article’s got you covered. Let’s plunge into it!

What Is the Single Bench Dip?

Imagine a scenario: You’re at a park, and you spot a bench. Instead of sitting, you see it as an opportunity to tone your triceps. That, my friend, is the Single Bench Dip. It’s a bodyweight exercise that primarily targets your triceps, but also engages your shoulders and chest.

How to Perform the Single Bench Dip: A Step-by-Step Guide

For those who might be thinking, “I’ve never done an exercise in my life!” – fear not! Follow these steps:

  1. Find Your Bench: Locate a stable bench or elevated surface. The standard park bench is perfect, but sturdy chairs or even steps can work.
  2. Position Your Hands: Sit on the bench and place your hands next to your hips. Ensure your fingers are pointing forward.
  3. Slide Off & Set Your Feet: Slide your bum off the front of the bench, with your legs extended out in front. Your feet should be flat on the ground, hips close to the bench.
  4. Lower Yourself: Slowly lower your body down by bending your elbows. Ensure they bend to about a 90-degree angle, but don’t go too deep!
  5. Push Back Up: Use your triceps to push your body back up to the starting position.
  6. Repeat: Aim for 10-15 reps or as many as you can comfortably do.

Pro Tips to Master the Single Bench Dip

  1. Engage Your Core: Keeping your core tight helps in maintaining balance and gives an extra burn!
  2. Avoid Locking Elbows: When pushing yourself up, avoid locking your elbows. It can strain them.
  3. Watch Your Wrists: Ensure your wrists are strong and not bending back too much.
  4. Adjust Foot Position: For a challenge, place your feet on another bench, increasing the resistance.
  5. Mind Your Shoulders: Don’t shrug them. Keep them away from your ears to avoid strains.

Why The Fuss About the Single Bench Dip?

Bench Dips, especially the Single Bench Dip, are a treasure trove for those wanting toned arms. Here’s why:

  1. No Equipment Necessary: No dumbbells? No problem! Your body weight provides the resistance.
  2. Versatile: Can be done anywhere, from parks to your living room.
  3. Targets Multiple Muscle Groups: Though primarily for triceps, it also engages shoulders and chest.

Remember, AH7 is not just about workouts; it’s about lifestyles. And incorporating simple, effective moves like the Single Bench Dip can make a world of difference.


1. Is the Single Bench Dip suitable for beginners?
Absolutely! It’s beginner-friendly but offers variations for those who want a challenge.

2. Can I do Bench Dips daily?
It’s best to give your muscles recovery time. Aim for 2-3 times a week.

3. I feel pain in my wrists, is that normal?
You might need to adjust your hand position. If pain persists, consult a professional.

4. Can I do it without a bench?
Yes! Any elevated, stable surface like chairs or steps works.

5. What’s the difference between Bench Dips and Single Bench Dip?
Not much, just terminology. Both focus on the triceps using a bench.

6. How many reps should I aim for?
Start with 10-15 reps. As you build strength, you can increase the count.

7. Can Bench Dips bulk up my arms?
With consistent training and increasing challenges, you can build muscle mass.

8. Are there any risks associated with Bench Dips?
If done improperly, there’s a risk of straining wrists or shoulders. Always maintain proper form.

9. How can I incorporate Bench Dips into my workout routine?
You can include them in your arm workout days or as a finisher in full-body workouts.

10. Why should I opt for bodyweight exercises like the Single Bench Dip?
They’re versatile, require no equipment, and can be modified to suit your fitness level. Plus, they’re super effective!

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