Bench Dip
Tricep Bench Dip · Triceps Bench Dip · Chair Dip
BenchBodyweight Calisthenics
The bench dip places the hands on the edge of a bench behind the hips and lowers the body in front of it, isolating the triceps with some front-delt involvement. Keep the body close to the bench, shoulders back and down, and elbows pinned to the sides as you lower to about 90 degrees. Avoid sinking too low, since the shoulders sit behind the torso and excessive depth strains the anterior delts; load can be added with a plate on the lap.
PrimaryTriceps Brachii
SecondaryDeltoidPectoralis Major
GroupsArmsTricepsShouldersUpper BodyPush
- Mechanic
- Compound
- Load type
- Weighted Bodyweight
- Utility
- Auxiliary