About this exercise
The bench dip is a triceps exercise that uses a bench to support your hands while you lower and press your bodyweight, building strength in the back of the arms.
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 over the edge
- Slide your hips forward off the bench with your legs extended in front of you
- Lower your body by bending your elbows until your upper arms are about parallel to the floor
- Keep your elbows pointing back and close to your body
- Press through your palms to straighten your arms
- Repeat
Muscle Activation
Primary
Triceps
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.