Bench Dip
A bodyweight exercise that primarily targets the triceps, also engaging the chest and shoulders. It's a great way to build upper body strength without equipment.
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Bench Dip
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Step-by-Step Instructions
1. Bench Placement
Find a sturdy bench. Position yourself facing away from it, with your hands gripping the edge slightly wider than shoulder-width apart.
- Ensure the bench is stable and won't move during the exercise
- Grip firmly and maintain a stable hand placement throughout
2. Starting Position
Extend your legs out in front of you, keeping your body straight. Your glutes should be slightly off the bench creating a straight line from your head to feet.
- Keep your core engaged to maintain stability
- Avoid leaning too far back or forward
3. Lowering
Slowly lower your body by bending your elbows, keeping them tucked close to your sides. Descend until your upper arms are parallel to the ground or slightly below, feeling the stretch in your triceps.
- Control the descent to avoid momentum
- Maintain a straight back and engage your core
4. Pushing Up
Push back up to the starting position by extending your elbows. Maintain control throughout the upward phase.
- Focus on the triceps pushing you upward
- Avoid locking out your elbows completely at the top
5. Repetitions
Perform the desired number of repetitions, maintaining proper form throughout.
- Focus on controlled movement and full range of motion
- Maintain consistent breathing
Form Tips
✓Elbow Position
Keep your elbows close to your sides throughout the entire movement to maximize triceps activation and minimize shoulder strain.
✓Back Straightness
Maintain a straight back by engaging your core muscles. Avoid arching or rounding your back.
✓Controlled Movement
Avoid using momentum; perform the exercise with slow, controlled movements throughout the entire range of motion.
✓Proper Depth
Lower yourself until your upper arms are parallel to the ground or slightly below. Going too deep can strain your shoulders.
Common Mistakes
Using momentum to lift
Focus on controlled movements, using your triceps to lift your body, not swinging.
Arching the back
Engage your core and maintain a straight back throughout the movement.
Elbows flaring out
Keep your elbows tucked in close to your body.
Going too deep
Stop lowering when your upper arms are parallel to the floor or slightly below.
Not fully extending at the top
Fully extend your arms at the top of the movement to fully contract your triceps.
Alternative Exercises
- Decline Bench Dip
- Close-Grip Bench Dip
Complementary Exercises
- Push-ups
- Overhead Press
- Triceps Extensions
