Bench Dip
A bodyweight triceps exercise using a bench behind you. Simple to set up, but depth must be limited to protect the shoulders.
Muscle activation
- Triceps70%
- Front delts20%
- Lower chest10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Sit on the edge of a bench with hands beside your hips, fingers forward.
2. Mid-rep
Stop when your upper arms are about parallel to the floor or earlier if the shoulders feel strained.
3. End of the movement
Keep elbows pointing back, not flared out.
4. Common mistake
Dipping too deep
Ways to do it
Dip on 2 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Sit on the edge of a bench with hands beside your hips, fingers forward.
- 2Slide your hips off the bench and support yourself on straight arms.
- 3Bend your knees with feet flat (easier) or extend your legs (harder).
Execution
- 1Lower your hips by bending your elbows, keeping your back close to the bench.
- 2Stop when your upper arms are about parallel to the floor or earlier if the shoulders feel strained.
- 3Keep elbows pointing back, not flared out.
- 4Press back up to straight arms.
Breathing
Inhale on the way down, exhale as you press up.
Tempo
2-0-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Triceps
Secondary
Front delts, Lower chest
Key form cues
- Back close to the bench
- Elbows point back
- Shoulders down
- Stop at 90°
Common mistakes
Dipping too deep
Stop at about 90° of elbow bend or above.
Hips drifting away from the bench
Keep your back close enough to brush the bench.
Shoulders shrugging up and rolling forward
Keep shoulders down and chest up.
Range of motion
From straight arms to about 90° of elbow bend.
Variations
Easier
Bench dip with knees bent and feet close
Harder
Bench dip with feet elevated
At home
Chair dip
Machine / cable
Seated dip machine