The “reverse push-up,” more accurately known as the triceps dip or bench dip, is a highly effective bodyweight exercise for building strength in the upper arms and shoulders. This movement involves placing the hands on an elevated, stable surface with the body facing away from the support, then lowering and raising the torso using arm strength. The primary goal of this exercise is to isolate and overload the extensor muscles of the elbow, requiring a precise focus on form to maximize muscle engagement.
Executing the Movement
To begin the exercise, select a stable surface like a workout bench or a sturdy, non-rolling chair. Sit on the edge of the surface and place your hands shoulder-width apart, with your palms flat and your fingers curled over the edge or pointing forward. Slide your hips off the edge, supporting your body weight with your arms, and extend your legs in front of you with your heels resting on the floor.
Before initiating the descent, ensure your shoulders are pulled back and down to protect the joint and keep the torso upright. Slowly lower your body by bending only at the elbows, keeping your back close to the bench to maintain a vertical path of motion. Continue lowering until your upper arms are approximately parallel to the floor, creating a 90-degree angle at the elbow joint.
The ascent phase begins by powerfully pressing through the palms to straighten the arms, lifting the body back to the starting position. Maintain a slight bend in the elbows at the top of the movement to keep continuous tension on the muscles and prevent the joints from locking out. Throughout the repetition, the core and glutes should remain engaged to stabilize the torso and prevent the hips from swinging or sagging.
Primary Muscles Activated
The bench dip is a compound movement that primarily targets the Triceps Brachii, the large muscle on the back of the upper arm responsible for elbow extension. The exercise effectively engages all three heads of the triceps—the long, lateral, and medial heads—due to the position of the arm relative to the torso.
Working alongside the triceps are several other muscle groups that act as synergists and stabilizers. The Anterior Deltoid, or the front part of the shoulder, assists the triceps in the pressing motion. The Pectoralis Major, particularly the lower fibers, also contributes to the extension. Muscles in the upper back, such as the Rhomboids and Trapezius, work isometrically to stabilize the shoulder blades.
Adjusting Difficulty Levels
The difficulty of the bench dip can be easily modified to suit various strength levels by adjusting the position of the feet. For individuals new to the movement, the exercise can be regressed by keeping the knees bent and the feet flat on the floor, positioned close to the body. This bent-knee position shifts a greater portion of the body weight onto the legs, reducing the load the arms must lift. Alternatively, reducing the range of motion by not descending to the full 90-degree elbow bend also lowers the intensity.
To progress the exercise and increase the challenge, the simplest step is to straighten the legs fully, resting the entire body weight on the hands and heels. A further increase in difficulty is achieved by elevating the feet onto a second bench or stable surface of the same height. This elevation forces the arms to support a significantly greater percentage of the total body weight. The most advanced progression involves adding external resistance, such as a weight plate placed directly on the lap.