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Bench Dip guide
The Bench Dip is a beginner-level compound bodyweight exercise that primarily targets the Triceps (Medial Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the bench dip work?
The Bench Dip primarily trains the Triceps (Medial Head), recruiting the surrounding triceps musculature and supporting muscles as a compound lift. Train it as part of a balanced triceps routine.
How do you do the bench dip?
To do the Bench Dip: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (medial head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (medial head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common bench dip mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Bench Dip alternatives
Bench Dip FAQ.
What muscles does the Bench Dip work?
The Bench Dip primarily targets the Triceps (Medial Head), training the Triceps as the main muscle group, along with supporting muscles as a compound movement.
Is the Bench Dip a compound or isolation exercise?
The Bench Dip is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Bench Dip?
You need no equipment — just your bodyweight. Difficulty is rated beginner.
What are good alternatives to the Bench Dip?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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