strength · bench
Bench Dip
Basic tricep dip against a stable bench.
3 × 8–12 8 minrest 60s
Equipment
bench
Rest
60s between sets
Primary muscles
triceps
Also works
shoulders, chest
How to do it
- Sit on a bench, hands next to hips, fingers over the edge.
- Slide hips off the bench, legs bent or straight.
- Lower until elbows reach ~90°.
- Press back up, keeping elbows tucked.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation