Bench Dip
Dips with your hands on a bench, for bodyweight triceps work.
- Primary muscleTriceps
- Also worksChest
- EquipmentBench and bodyweight
- TypeCompound
- MovementVertical push
- LevelIntermediate
- Triceps
- Chest
- Bench and bodyweight
How to do the Bench Dip
4 steps, in the order you do them.
- Sit on the edge of a bench, place your hands beside your hips, and slide your hips forward.
- Straighten your legs with your heels on the floor (or bend them to make it easier).
- Lower by bending your elbows back to about 90°, keeping your back close to the bench.
- Push up until your arms are straight, without shrugging your shoulders.
Muscles worked
Common Bench Dip mistakes
What goes wrong most often when you do the Bench Dip, and how to fix it.
The back drifts away from the bench and the hips lower far out.
Lower with your back brushing the edge of the bench.
The hips drop almost to the floor and the shoulders sink.
Stop lowering when your elbows reach about 90 degrees and push up from there.
The hands are placed with the fingers pointing out or back.
Place your hands with your fingers pointing forward, gripping the edge of the bench.
Alternatives to the Bench Dip
They work the triceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners3 × 8–15
- Rest1:15
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 8–15 | 1:15 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Bench Dip
See all routines →More triceps exercises
Assisted DipTriceps · Machine
Tricep DipTriceps · Parallel bars
Machine Tricep DipTriceps · Machine and bodyweight
Diamond Push UpTriceps · Bodyweight
Frequently asked questions
What muscles does the Bench Dip work?
The Bench Dip works mainly the triceps. It also works the chest and the front delts.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 8 to 15 reps with 1 minute and 15 seconds of rest.
Which routines include the Bench Dip?
It appears in 1 of the 36 Mobbe routines, such as Bodyweight Home 3 Days.