Quick Answer
Bench Dip is a intermediate strength exercise that targets your triceps. It uses a other. Place two benches parallel.
Video Tutorial
How to Perform the Bench Dip
- 1
Place two benches parallel.
- 2
Sit rear bench edge, hands grip edge.
- 3
Place heels on front bench.
- 4
Partner places weight on lap.
- 5
Lower body bending elbows.
- 6
Upper arms below parallel.
- 7
Push back up.
- 8
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Bench Dip isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bench Dip work?
The Bench Dip primarily works your triceps. Secondary muscles include the chest and shoulders.
What equipment do I need for the Bench Dip?
The Bench Dip needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Bench Dip suitable for beginners?
The Bench Dip is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Bench Dip should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bench Dip every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.