Bench Dip
A bodyweight tricep exercise performed with your hands on a bench behind you, using your own body weight as resistance.
Equipment: Bench
How to do it
- 1Sit on the edge of a bench with your hands gripping the edge just outside your hips, then walk your feet forward and lower your hips off the bench.
- 2Bend your elbows to lower your body straight down, keeping your shoulders down and back and your elbows pointed behind you.
- 3Stop once your upper arms are roughly parallel to the floor, then press through your palms to straighten your arms back to the top.
Common mistakes
- Lowering past the point where the upper arms are parallel to the floor, which puts excessive strain on the shoulder joint.
- Letting the shoulders roll forward and up toward the ears instead of staying pulled down and back.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Bench Dip safe for beginners?
Yes. The Bench Dip is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Bench Dip work?
The primary mover is your triceps. As a push movement, it also involves your chest and shoulders.
What can I substitute if I don't have bench for the Bench Dip?
The Diamond Push-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have bench available.
See the Diamond Push-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.