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All triceps exercisesTriceps · Calisthenic

Bench Dip

Feet on the floor, hands behind on the bench. Entry-level dip variation.

BeginnerBench / chair3 × 10–15
Bench Dip demonstration thumbnail — How To: Bench Dip
TricepsBench / chair

Bench Dip

Demo · ScottHermanFitness

Verified Bench Dip demonstration by ScottHermanFitness. Click to play.

How to do the Bench Dip

  1. 1Hips close to bench
  2. 2Elbows point back
  3. 3Lower until upper arms are parallel

Benefits of the Bench Dip

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Also trains chest as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services