Back to library

Exercise Library

Bench Dip

A bodyweight pressing movement performed with hands on a bench behind you, loading the triceps through elbow extension.

ArmsBodyweightElbow extension

Primary

Triceps brachii

Secondary

Anterior deltoidPectoralis major

Equipment

Bodyweight

Pattern

Elbow extension

Setup

  1. 01Sit on the edge of a flat bench.
  2. 02Grip the bench edge with hands beside your hips.
  3. 03Walk your feet forward and slide hips off the bench.
  4. 04Straighten the arms to support your bodyweight.

Execution

  1. 01Bend the elbows to lower the hips toward the floor.
  2. 02Descend until the upper arms are near parallel.
  3. 03Press through the palms to extend the elbows.
  4. 04Lock out fully at the top without shrugging.

Checkpoints

  • -Elbows point straight back, not flared outward.
  • -Hips stay close to the bench throughout.
  • -Shoulders stay down away from the ears.
  • -The torso stays upright rather than sliding forward.

Common mistakes

  • -Dropping too deep and straining the front of the shoulder.
  • -Flaring the elbows wide during the descent.
  • -Drifting the hips far from the bench.
  • -Cutting the range short at the top.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps.
  • -Elevate the feet on a second bench to increase load.
  • -Progress by placing a plate on the lap once bodyweight reps exceed 15.

Related exercises

Dip

Bodyweight / Chest

Triceps Dip

Bodyweight / Arms

Close-Grip Bench Press

Barbell / Chest

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play