Step by step instructions, muscle activation and variants for the Bench Dip Hold.
An isometric bodyweight exercise where you lower yourself into the bottom position of a bench dip and hold the position under tension. The static hold builds triceps endurance and strength at the most challenging point of the dip range of motion.
Common mistakes content is coming soon.
The Bench Dip Hold 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.