Question 1

What muscles does Bench Dip work?

Accepted Answer

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

Question 2

How often should I do Bench Dip?

Accepted Answer

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.

Question 3

What equipment do I need for Bench Dip?

Accepted Answer

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.

Question 4

Is Bench Dip suitable for beginners?

Accepted Answer

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.

Question 5

Can I do Bench Dip at home?

Accepted Answer

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.

Goal	Sets	Reps	Rest
Strength	3-5	4-6	2-3 min
Muscle Growth	3-4	8-12	60-90 sec
Endurance	2-3	15-20	30-60 sec
Beginner	2-3	10-15	60-90 sec

Bench Dip

Training Guidelines

Frequently Asked Questions

Similar Exercises to Bench Dip

Bench Press (Barbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Shoulder Press (Dumbbell)

Triceps Pushdown

Triceps Rope Pushdown

21s Bicep Curl