Bench Dip
Vertical push, bodyweight, triceps
The bench dip lowers and presses the body with the hands on a bench behind you and the legs out in front. It trains the triceps, with the chest and front delts helping. It suits beginners who want a home move for the triceps and works as a step toward the bar dip.
Setting up
- Sit on the edge of a sturdy bench with the hands beside the hips, fingers forward.
- Walk the feet out until the legs are straight and the heels rest on the floor.
- Lift the hips off the bench so you hold yourself on straight arms.
How to do a bench dip
- Bend the elbows and lower the hips toward the floor.
- Keep the hips close to the bench and the elbows pointing back.
- Stop when the elbows are at about 90 degrees.
- Press through the hands to straighten the arms.
- Keep the shoulders down away from the ears.
Breathing. Breathe in as you lower and breathe out as you press up.
Muscles worked
- Mainly
- Triceps
- Also
- Chest and front delts
Common mistakes
- Hips drifting away from the bench. Then the shoulders take the work, so keep the back close to the bench.
- Dropping far below 90 degrees. Going deeper adds nothing for the triceps, so stop at about 90 degrees.
- Shoulders shrugging up. That takes the triceps out of the press, so keep the shoulders down.
Easier and harder
- Easier
- Machine Assisted Dip
- Harder
- Parallel Bar Dip
Guide
Guide
Guide
Guide