Arms · Compound

Bench Dip

A bodyweight dip using a bench, an accessible triceps builder.

MAIN MUSCLE
Triceps
ALSO WORKS
Front delts, Chest
EQUIPMENT
Bench, Bodyweight
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit on the edge of a bench with hands beside the hips.

  2. Slide the hips off the bench with legs extended or knees bent.

  3. Bend the elbows to lower the hips until the upper arms are about parallel.

  4. Press back up to straight arms.

COMMON MISTAKES

  • Shrugging shoulders up to the ears; keep them depressed and the chest proud.
  • Dropping too deep too fast; descend under control to a comfortable depth.

TIPS

  • Lean forward slightly for more chest, stay upright for more triceps.

QUESTIONS

Which muscles does Bench Dip work?

The main muscle is Triceps. It also works Front delts, Chest.

How many reps should I do?

FORGE suggests 10-15 reps for Bench Dip. The app adjusts sets and reps to your goal and level.

What can I do instead of Bench Dip?

These train the same muscles: Triceps Dip, Close-Grip Bench Press, Triceps Pushdown.