Bench Dip
Trains the triceps. Equipment varies. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Bench Dip
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a triceps exercise that is, there are 12 on the Triceps page.
Muscles worked
What Bench Dip trains
Technique
How to do the Bench Dip
- Sit on the edge of a bench and place your hands next to your hips, gripping the edge with your fingers facing forward. Extend your legs out in front of you with your heels on the floor.
- Slide your hips off the bench, supporting your weight with your arms.
- Lower your body by bending your elbows until your upper arms are roughly parallel to the floor, keeping your back close to the bench.
- Push through your palms to extend your elbows and raise your body back to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back close to the bench throughout to reduce strain on your shoulders.
- Avoid locking your elbows at the top to keep tension on your triceps.
- Bend your knees to make the exercise easier, or elevate your feet to make it harder.
- Exhale as you push up and inhale as you lower yourself.
Substitutes
Swap Bench Dip for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bench Dip for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.