Channel：Energy Fitness
The reverse dip, also known as a bench dip or triceps dip, is a bodyweight exercise that primarily targets the triceps, while also engaging the shoulders, chest, and core. It’s a great movement for building upper-arm strength and improving pressing power using minimal equipment.
🔹 Setup
Sit on the edge of a bench, chair, or box with your hands placed beside your hips, fingers pointing forward.
Extend your legs out in front of you with your heels on the floor and knees slightly bent.
Slide your hips forward off the edge so your arms support your body weight.
🔹 Execution
Inhale and lower your body by bending your elbows until they reach about a 90-degree angle.
Keep your back close to the bench and your elbows pointing straight back.
Exhale and press through your palms to extend your arms, raising your body back to the starting position.
Repeat for the desired number of reps.
🔹 Key Points
Keep your shoulders relaxed and avoid letting them roll forward.
Do not lower too deeply, as it can strain the shoulder joints.
Maintain a controlled tempo — avoid dropping quickly.
For an easier version, bend your knees more; for a harder version, straighten your legs or elevate your feet.
💪 Benefits
Strengthens and tones the triceps, shoulders, and chest.
Improves arm definition and pressing strength.
Enhances shoulder stability and core control.
Requires minimal equipment — ideal for home or gym workouts.
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