Bench Dip
Also known as: Triceps Bench Dip, Bench Triceps Dip, Reverse Dip, Bench Dips, Chair Dip, Tricep Bench Dip, Box Dip, Tricep Dip on Bench
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Sit on the edge of a bench and place your hands next to your hips, fingers pointing forward.
- Slide your hips off the bench and walk your feet out, knees bent or legs straight.
- Bend your elbows and lower your hips straight down, keeping your back close to the bench.
- Stop when your upper arms are about parallel to the floor.
- Press through your palms to straighten your arms.
Cues
- Point the elbows straight back, not out.
- Keep the shoulders down and the chest open.
- Bend the knees to make it easier, straighten them to make it harder.
Common mistakes
- Going so deep that the front of the shoulders strains.
- Drifting far away from the bench.
- Letting the shoulders roll forward and up toward the ears.