How to do it
- Sit on the edge of a bench, hands beside your hips, and slide your body forward off the edge.
- Lower until the upper arms are roughly parallel to the floor.
- Press back up to a full lockout.
Cues that matter
- Keep your back close to the bench the entire time.
- Elevate the feet on another bench to make it harder.
Common mistakes
- Dropping too deep and stressing the front of the shoulder.
- Letting the hips drift away from the bench.
Muscles worked
Primary
- Triceps
- Lateral head
- Medial head
Also works
- Front delts
- Chest
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Bench Dip in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the triceps with different equipment — for a day the bodyweight is taken, or a gym that does not have one.