Bench dip
Triceps . Front delts . Chest
Lower the hips by bending the elbows, press back up.
Use in a programExercise profile
Best forEnduranceMuscle growthGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentBench, Chair
Also worksTriceps, Front delts, Chest
Recommended3 sets x 8-15 reps, rest 45-60 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Avoid sinking too deep to protect the shoulders.
- Purpose
- A bodyweight triceps move using a bench or chair.
- Setup
- Hands on a bench behind you, legs out in front.
- Common mistakes
- Going too low or letting the shoulders roll forward.
- Easier
- Bend the knees and keep the feet closer in.
- Harder
- Straighten the legs or add a weight on the lap.
- Safety
- Avoid sinking too deep to protect the shoulders.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s