Bench Dip
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your triceps, the Bench Dip is a solid beginner-level pushing movement in the compound category. Use as beginner dip variation or high-rep tricep work.
Everything You Need to Know About the Bench Dip
The Bench Dip is a good for beginners exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as beginner dip variation or high-rep tricep work. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners or those unable to do parallel bar dips. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Bench Dip
Primary
Secondary
Stabilizers
Bench Dip form guide
- 1
Sit on edge of bench, hands gripping edge beside hips.
- 2
Slide hips off bench with legs extended.
- 3
Lower body by bending elbows to 90 degrees.
- 4
Keep back close to bench.
- 5
Press up by extending elbows.
- 6
Repeat for desired reps.
What are the best tips for the Bench Dip?
Bend knees to make easier.
Extend legs fully to make harder.
Add weight on lap for resistance.
What are common Bench Dip mistakes to avoid?
Going too deep - stresses shoulders.
Without proper shoulder positioning during the Bench Dip, your Triceps can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Letting hips drift forward.
Losing hip position during the Bench Dip shifts the loading pattern away from your Triceps and can compress your lower back. Stay planted and let your Triceps do the work.
Not bending to 90 degrees.
During any pressing movement like the Bench Dip, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Is the Bench Dip right for you?
Beginners or those unable to do parallel bar dips.
How to Program the Bench Dip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 45-60 seconds.
What are good alternatives to the Bench Dip?
Dip
Tricep Pushdown
Close Grip Push-Up
Other Variations
- Feet Elevated Bench Dip
- Weighted Bench Dip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bench Dip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Dont go too deep.
- Keep back close to bench.