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Triceps ยท Dip

Bench Dip

A compound dip exercise for the triceps, done with a bench. It also works the chest and front delts.

Bench Compound Reps at bodyweight Also called: tricep bench dip, chair dip
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Triceps

Do most of the work.

Secondary

Chest and Front delts

Help during each rep.

  • TricepsBack of the upper armPrimary
  • ChestPecsSecondary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Set up the bench. Make sure it is stable and set to the angle the exercise needs.
  2. Shoulders down, away from the ears, chest slightly forward.
  3. Lower until the upper arms are about parallel, no deeper than is comfortable.
  4. Press up without locking the elbows hard.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Going deeper than is comfortable. Stop around where the upper arms are parallel to the floor.
  • Shoulders rolling forward and up. Keep the shoulders down and away from the ears.
  • Bouncing out of the bottom. Lower under control and press up smoothly.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.