TRICEPS · NONE
How to do the bench dip
The bench dip trains your triceps, with help from your shoulders, chest. Here is how to do it with good form.
Step by step
- Face away from a sturdy gym bench, plyo box, or chair.
- Lean back and place your hands flat on the object's edge.
- Straighten your legs and support your lower body on your heels. Your torso should be upright.
- Engage your abs, take a breath, and descend by bending your elbows.
- Move down until your elbows form a 90-degree angle and pause for a moment.
- Extend your arms and exhale near the top.
Muscles worked
| Primary | Triceps |
|---|---|
| Secondary | Shoulders, Chest |
| Equipment | None |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the bench dip
- 6-Week Bigger Arms2 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your triceps
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