ARMS · COMPOUND
Bench Dip
A bodyweight triceps-focused dip using a bench as support.
Primary musclesTriceps
Secondary musclesChest, Front delts
EquipmentBench
DifficultyBeginner · Vertical Push
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.
Watch how to perform it
Prefer seeing the movement? These YouTube references open in a new tab so you can watch without leaving Gym Log.
Using this exercise?
Add the exercise name to your notebook. You can then type your sets, reps, weight and notes however you like.
Want to log it manually?
Gym Log is a notebook first. You can simply open your workout and type the exercise, sets, reps, weight and notes yourself.