ARMS · COMPOUND
Bench Dip
A bodyweight triceps-focused dip using a bench as support.
Primary musclesTriceps
Secondary musclesChest, Front delts
EquipmentBench
DifficultyBeginner · Vertical Push
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Place your hands securely on the edge of a stable bench.
- Bend the elbows to lower your body through a comfortable range.
- Press through the hands to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the triceps as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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