Reps Only exercise

Bench Dip form, muscles worked, and workout tracking

The bench dip is a bodyweight pressing movement performed with the hands on a bench behind the torso and the feet extended forward, targeting the triceps with assistance from the front delts and chest. Lifters use it as an accessible triceps builder for higher-rep hypertrophy work, since resistance can be scaled by elevating the feet or adding a plate to the lap.

Bench Dip illustration

How to do Bench Dip

  1. 1Sit on the edge of a bench, place your palms beside your hips with fingers pointing forward, and walk your feet out until your hips clear the bench.
  2. 2Keep your chest tall and your shoulders pulled down away from your ears.
  3. 3Inhale and bend your elbows straight back, lowering your hips until your upper arms are about parallel to the floor.
  4. 4Do not let your shoulders roll forward or your elbows flare wide, and stop shallower if the front of the shoulder complains.
  5. 5Exhale as you press through your palms to full elbow extension, squeezing the triceps at the top.

Related exercises

Ab Wheel

Core · Reps Only

Archer Push-up

Chest · Reps Only

Assisted Chin-up (Machine)

Arms · Assisted Bodyweight

Assisted Pistol Squat

Legs · Reps Only

Track Bench Dip in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.