Muscles Worked
Learn more in the Triceps training guide →
Primary
Triceps
Secondary
Chest
Front Delts
Highlighted muscles
How To Perform
- 1 Place hands on the edge of a bench behind you, fingers forward.
- 2 Extend legs out in front. Lower your body by bending at the elbows.
- 3 Lower until elbows reach 90 degrees, then press back up.
Form Cues
- ✓ Keep your back close to the bench throughout.
- ✓ Elbows should travel straight back, not flaring outward.
Common Mistakes
- ✗ Letting elbows flare sideways.
- ✗ Dipping too deep — 90 degrees at the elbows is sufficient.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Bench Dip, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Bench Dip? These alternatives target the same muscles:
Swap Bench Dip for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Bench Dip should I do?
3 sets of 10–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Bench Dip target?
Bench Dip primarily targets the Triceps. Secondary muscles include Chest, Front Delts.
Is Bench Dip good for beginners?
Bench Dip is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Bench Dip, 60 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.