Strength Training · Bodybuilding · Calisthenics
Bench Dip
The bench dip is a bodyweight pushing exercise performed with your hands on a bench behind you. It trains your triceps, with help from your chest and shoulders.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Sit on the edge of the bench.
- Place your palms beside your hips with your fingers pointing forward over the edge.
- Plant your feet hip-width apart with your knees bent.
- Move your hips just off the bench, supported by your hands and feet.
- Bend your elbows to lower your hips a short distance.
- Press through your palms to straighten your elbows.
Form cues
- Keep your hips close to the bench.
- Point your elbows behind you.
- Exhale as you press up.
Common mistakes
- Dipping too deepStop your descent before your shoulders roll forward; you do not need to reach a 90-degree elbow bend.
- Shrugging toward your earsKeep your neck long by pressing the bench away throughout the rep.
- Starting with straight legsKeep your feet closer so your legs can support more of your weight while you learn.
Safety
Supporting your weight with your arms behind your torso can strain the front of your shoulders, especially with excessive depth or fatigue. An unstable bench can slide or tip.
- Use a sturdy bench on a nonslip surface, braced against a wall if needed.
- Stop the set if you feel shoulder pinching or wrist pain.
- Avoid adding weight or elevating your feet while learning the movement.
- Sit back onto the bench before releasing your hands at the end of the set.
If you have a history of shoulder instability or pain when reaching behind your body, choose another triceps exercise or seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Flat Bench
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 1 min
Finish each set while you could still perform about two controlled repetitions.