About this exercise
A bodyweight triceps exercise performed with hands on a bench behind the body and feet on the floor in front, isolating the triceps while also engaging the anterior deltoid and lower chest.
Bench Dip
Step by step instructions, muscle activation and variants for the Bench Dip.
EasyTriceps
How to Perform
- Sit on the edge of a bench and place your hands beside your hips, fingers pointing forward
- Slide your hips off the bench so your arms support your weight
- Extend your legs in front of you with feet flat on the floor
- Bend your elbows to lower your hips toward the floor, keeping your back close to the bench
- Descend until your upper arms are roughly parallel to the floor
- Press through your palms to push back up to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Bench Dip
The Bench Dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.