Triceps Intermediate

Bench Dip

  • Triceps
  • Front Delts
  • Chest

Bodyweight · Bench

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Place your hands on a stable bench beside your hips and keep knees bent.

  2. Move your hips just off the edge with feet planted close enough to help.

  3. Bend the elbows through a small, comfortable range; avoid a deep shoulder stretch.

  4. Press back up, using your legs to reduce the load; choose pushdowns if your shoulders feel uncomfortable.

Key cues

  • Keep hips close to the bench.
  • Use your legs for support.
  • Let shoulder comfort limit depth.

Common mistakes

  • Lowering as deep as possible.
  • Moving the hips far away from the bench.
  • Adding weight before controlling the basic movement.

Alternatives

Other ways to move.

All exercises

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