How to Do Bench Dip
Start and end of one clean rep of Bench Dip.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Chest, Shoulders |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Bench Dip
- Sit on the edge of a bench and place your hands beside your hips.
- Slide your hips off the bench with legs extended in front.
- Lower your body by bending your elbows to about 90 degrees.
- Press back up until your arms are straight.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Bench Dip work?
Bench Dip mainly works the triceps, with the chest, shoulders helping as secondary movers.
What equipment do I need for Bench Dip?
None — Bench Dip is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Bench Dip?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
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