Bench Dip

Bench Dip is a beginner compound push using bench, bodyweight. It loads Triceps.

Why this lift

The Bench Dip is a beginner compound push lift. It primarily loads Triceps. Chest, Shoulders help. You need bench, bodyweight. Most programs place it near the start of a session, while you are fresh. You may also hear it called Bench Dips.

The triceps finish every press. Isolation work here is for the lockout you keep missing, not for a pump that replaces bench. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Triceps
• Secondary: Chest, Shoulders

Setup

• Set bench, bodyweight. Shoulder blades packed, wrists stacked, feet planted.

How to do it

1. Lower under control, then press. Keep Triceps as the prime movers.
2. Lock out without shrugging the shoulders into the ears.

Coaching cues

• Elbows under the load.
• Press yourself away from the weight.

Common mistakes

• Flaring and losing the lats. Tuck slightly and stay packed.
• Bouncing the bottom. Own the pause, then press.

How to program it

Treat the Bench Dip as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Bench Dip does not agree with you, Bar Pushdown trains Triceps with a different setup.

Related lifts

• Bar Pushdown Triceps
• Barbell JM Press Triceps
• Barbell Overhead Tricep Extension Triceps
• Barbell Skullcrusher Triceps
• Cable Cuffed Single Arm Tricep Extension Triceps
• Cable Dual Overhead Tricep Extension Triceps

FAQ

What muscles does the Bench Dip work?

The Bench Dip works Triceps (primary), Chest, Shoulders (secondary).

What equipment do I need for the Bench Dip?

You need bench, bodyweight.

Is the Bench Dip suitable for beginners?

Yes. The Bench Dip is marked beginner in this catalog. Start lighter than you think and film one set from the side.