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Bench Dip

Step by step instructions, muscle activation and variants for the Bench Dip.

EasyTriceps

About this exercise

The triceps bench dip is a bodyweight exercise performed with hands on a bench and legs extended in front of you on the floor. By lowering and raising your body using only your arms, you isolate the triceps with secondary involvement of the chest and front deltoids.

How to Perform

  • Sit on the edge of a flat bench and place your hands beside your hips, fingers pointing forward
  • Slide your hips off the bench and extend your legs out in front of you with heels on the floor
  • Straighten your arms so only a slight bend remains, keeping your back close to the bench
  • Inhale and lower your body by bending your elbows to approximately 90 degrees
  • Keep your elbows pointing backward, not flaring out to the sides
  • Exhale and press through your palms to push yourself back up to the starting position
  • Avoid shrugging your shoulders — keep them down and back throughout
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Triceps
Secondary
Front shouldersUpper chestMiddle chestMiddle back

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.

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