# Bench Dip

URL: https://heatsy.app/ex/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: Arms, Chest

## Muscles

- Main: Triceps
- Helps: Deltoid, Pectoralis Major, Anconeus
- Holds: Serratus Anterior, Trapezius, Rectus Abdominis

## Equipment

- Flat Bench or Plyo Box

## Technique

1. Sit on the edge of a bench and place your hands next to your hips, fingers pointing forward.
2. Slide your hips off the bench and walk your feet out, knees bent or legs straight.
3. Bend your elbows and lower your hips straight down, keeping your back close to the bench.
4. Stop when your upper arms are about parallel to the floor.
5. 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.

## Variations

- [Weighted Bench Dip](https://heatsy.app/ex/weighted-bench-dip)

## Alternatives

- [Dip](https://heatsy.app/ex/dip)
- [Triceps Pushdown](https://heatsy.app/ex/triceps-pushdown)
- [Diamond Push-Up](https://heatsy.app/ex/diamond-push-up)