One-arm bench dip exercise
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One-arm bench dip

Exercise details

  • Target muscles: Triceps Brachii, Gluteus Maximus, Quadriceps
  • Synergists: Anterior Deltoid, Sternal and Clavicular Pectoralis Major, Pectoralis Minor, Major and Minor Rhomboids, Levator Scapulae, Latissimus Dorsi, Adductor Magnus, Soleus
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Hamstrings, Gastrocnemius
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Sit on the side of a bench, with your back straight, knees bent, and feet flat on the floor.
  2. Place both palms on the edge of the bench.
  3. Slide your buttocks off the bench.
  4. Raise your left arm and right leg straight out in front of you. Your bodyweight should be being supported by your right arm and left leg, with your knee bent at a 90-degree angle.


  1. Inhale as you flex your elbow to lower your body until you feel a mild stretch in your shoulder.
  2. Exhale as you extend your elbow to push your body back up to the starting position.
  3. Repeat for the desired number of repetitions.
  4. Repeat the exercise with your left arm.

Comments and tips

  • Leg muscles have been listed above as targets, synergists, and dynamic stabilizers with the assumption that the movement will be undertaken by both your arm and your leg. However, ideally, you should keep the involvement of your leg to a minimum and make your triceps do as much of the work as possible.
  • Keep your elbow close to your body. Do not allow it to flare out.
  • Do not lock out your elbow at the top of the press.
  • Keep your body upright and your back straight.
  • To make the one-arm bench dip easier, keep both feet on the floor.
  • To make the exercise more difficult, extend your legs and rest both heels on the floor so that your body is supported only by your working arm (see video).
  • See also the bench dip and the bent-knee bench dip.

One-arm bench dip video

Note: This is the only video I could find. The form is poor and his legs are extended, but the video should still give you an idea of how to perform the one-arm bench dip.

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