Bench Dip

A compound pushing exercise for the triceps and chest. It is an effective bodyweight movement that can be performed anywhere with an elevated surface.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Mechanics: Compound

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Triceps

Secondary

Chest

Setup

Sit on the edge of a bench and place your hands next to your hips. Step your feet forward and lift your glutes off the bench.

Instructions

1. Lower your hips by bending your elbows to 90 degrees.
2. Keep your back close to the bench.
3. Press back up until your arms are fully extended.
4. Squeeze the triceps at the top.
5. Maintain a proud chest.

Common Mistakes

1. Flaring the elbows.
2. Going too deep and straining the shoulders.
3. Shrugging the shoulders.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Triceps Pushdown

Beginner / Hi-Lo Cable Machine / Triceps / push

A primary isolation exercise for the triceps. It focuses on the lateral and medial heads to build strength and definition in the back of the arm.

Triceps Press

Intermediate / Bodyweight-only / Triceps / push

An isolation exercise for the triceps. By using bodyweight and a specific angle, it targets the lateral and long heads for improved arm definition.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.

Standing Triceps Extension

Beginner / Dumbbells / Triceps / isolation

A classic triceps builder targeting the long head. The overhead position provides a deep stretch, leading to better muscle fiber recruitment and arm mass.