Bench Dip.

How to do it.

1. Step 01

   Sit on a bench and grip the edge beside the hips

2. Step 02

   Slide the hips off the bench, legs extended

3. Step 03

   Lower the body by bending the elbows

4. Step 04

   Descend until the elbows reach about 90 degrees

5. Step 05

   Press back up to full extension

6. Step 06

   Keep the hips close to the bench

Pro cues.

• Keep the elbows pointing back

• Do not shrug the shoulders up

• Add weight on the lap to progress

Questions, answered.

What is the Bench Dip?

Bodyweight dip off a bench that targets the triceps.

What muscles does the Bench Dip work?

The Bench Dip primarily works your triceps. It also recruits your front delts and chest as secondary movers.

What equipment do I need for the Bench Dip?

None. The Bench Dip is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Bench Dip?

A typical prescription for the Bench Dip is 3–5 sets of 6–15 reps. Rest about 90–180 seconds between sets.

Is the Bench Dip good for beginners?

Yes. The Bench Dip is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.