Bench Dip
Quick answer
The Bench Dip mainly works the triceps, with help from the chest and front delts. Dips supported on a bench or chair that strengthen the triceps with no equipment. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Sit at the edge of the bench, hands placed on either side of your hips, fingers pointing forward.
- Move your hips off the bench, legs bent or straight.
- Lower yourself by bending your elbows to about 90°, back close to the bench.
- Push through your hands to rise back up with straight arms.
Muscles worked
MainSecondary
- Triceps
- Chest
- Anterior Deltoids
Common mistakes
- Don't go too low to protect the front of your shoulders.
- Use a stable, well-anchored support.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Bench Dip work?
Mainly the triceps. It also works the chest and front delts.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Bench Dip good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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