Bench Dip
Complete guide to Bench Dip. Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires other. Step-by-step instructions and expert tips.
How to Perform Bench Dip
Sit on the edge of a bench and place your hands beside your hips, gripping the edge.
Slide your hips off the bench and extend your legs out in front of you.
Engage your abs and take a breath.
Lower your body by bending your elbows until your upper arms are roughly parallel with the floor.
Push through your palms to press yourself back up, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| 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 |