Bench Dip: How-to, Tips & More
The Bench Dip is a beginner compound exercise for your triceps. You do it with bench. It is a good fit when your goal is both strength and muscle growth.
Besides the triceps, it also works your chest and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Chest
Secondary
Shoulders
Secondary
How to do the Bench Dip
- Sit on the edge of a bench with your hands next to your hips.
- Walk your feet out until your legs are straight.
- Bend your elbows to lower your body until your upper arms are level with the floor.
- Press back up until your arms are straight.
Bench Dip tips
- Keep your back close to the bench.
- Bend your knees to make it easier.
Sets and reps
Most lifters do well with 8 to 20 reps per set, and 8 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bench
Type
Compound
Bench Dip alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Cable Overhead Tricep Extension
Cable machine
Cable Triceps Kickback
Cable machine
Frequently asked questions
What muscles does the Bench Dip work?
The Bench Dip mainly works your triceps, with help from your chest and shoulders.
How many sets and reps should I do?
A good starting point is 8 to 20 reps per set, and many lifters get the best results between 8 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Bench Dip good for beginners?
Yes. The Bench Dip is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Bench Dip?
You need bench.
Add Bench Dip to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon