# Bench Dip

A bodyweight dip variation targeting the triceps with assistance from the front delts and chest. Useful for higher-rep arm work when parallel bars are unavailable.

- Beginner · Compound
- Equipment: Flat bench
- HD video: https://media.seto.fit/exercises/chest-dip-on-bench/video/male.mp4
- HTML: https://seto.fit/exercises/bench-dip/

## Muscles worked

- Triceps: 9/10
- Front delts: 6/10

## How to do the Bench Dip

1. Sit on a bench's edge, placing your hands beside your hips.
2. Slide your hips forward, legs straight and heels on the floor ahead.
3. Straighten your arms, keeping your back close to the bench for support.
4. Lower your body until your elbows reach roughly 90 degrees, stopping sooner if uncomfortable.
5. Push back up to the starting position, arms straight, hips near the bench.

### Full technique — 7 steps

1. Sit on the edge of a bench and place your hands beside your hips on the edge.
2. Slide your hips forward off the bench, straighten your legs, and rest your heels on the floor in front.
3. Support your weight with arms straight, keeping your back close to the bench.
4. Bend your elbows and lower your body straight down in front of the bench.
5. Descend until your elbows reach roughly 90 degrees or shoulder position becomes uncomfortable.
6. Press through your palms and extend your elbows to raise yourself back up.
7. Finish with arms straight and hips still close to the bench.

## Common mistakes

- Letting hips drift too far forward
- Dropping into excessive shoulder extension
- Turning it into a leg-assisted movement
- Bending wrists excessively on the bench

## Form cues

- Stay close to bench
- Bend at the elbows
- Stop at comfortable depth
- Press through the palms

## How much to do

- **Muscle growth** (good fit): 3–4 sets of 8–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Seated Dip Machine](https://seto.fit/exercises/seated-dip-machine/)
- **Weight plates**: [Plate Curl to Press with Triceps Extension](https://seto.fit/exercises/plate-curl-to-press-with-triceps-extension/)
- **Dumbbells**: [Dumbbell Curl to Press with Triceps Extension](https://seto.fit/exercises/dumbbell-curl-to-press-with-triceps-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Floor Triceps Dip](https://seto.fit/exercises/floor-triceps-dip/) — 30% of bodyweight
- Easier: [Bench Dip with Leg Curl](https://seto.fit/exercises/bench-dip-with-leg-curl/) — 40% of bodyweight
- **This exercise: Bench Dip — 45% of bodyweight**
- Harder: [Bench Dip with Knee Raise](https://seto.fit/exercises/bench-dip-with-knee-raise/) — 55% of bodyweight
- Harder: [Triceps Dip](https://seto.fit/exercises/triceps-dip/) — 100% of bodyweight

## Quick answers

### What muscles does the Bench Dip work?

Primary: Triceps 9/10. Also works: Front delts 6/10.

### When should I do the Bench Dip in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Bench Dip?

Muscle growth: 3–4 sets of 8–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bench Dip?

Machine: Seated Dip Machine. Weight plates: Plate Curl to Press with Triceps Extension. Dumbbells: Dumbbell Curl to Press with Triceps Extension.

### What is an easier version of the Bench Dip?

Bench Dip with Leg Curl (40% of bodyweight), Floor Triceps Dip (30% of bodyweight).

### What is a harder version of the Bench Dip?

Bench Dip with Knee Raise (55% of bodyweight), Triceps Dip (100% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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