What muscles does Bench Dip work?

The Bench Dip primarily targets the Triceps, specifically the Lateral Head, Medial Head, Long Head. It also engages secondary muscles including Shoulders, Chest.

How often should I do Bench Dip?

For optimal results, include Bench Dip in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Bench Dip?

To perform Bench Dip, you will need other. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Bench Dip suitable for beginners?

Yes, beginners can perform Bench Dip with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Bench Dip at home?

Bench Dip requires other, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Bench Dip

Learn how to do the Bench Dip with proper form, setup, and execution.

This other movement primarily targets triceps, including lateral head, medial head, long head.

How to Perform Bench Dip

1
Sit on the edge of a bench and place your hands beside your hips, gripping the edge.
2
Slide your hips off the bench and extend your legs out in front of you.
3
Engage your abs and take a breath.
4
Lower your body by bending your elbows until your upper arms are roughly parallel with the floor.
5
Push through your palms to press yourself back up, squeezing your triceps at the top and exhale.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.