Bench Dip
Muscles worked: Triceps (assisted by front delts).
How to do it
- For this exercise you will need to place a bench behind your back and another one in front of you.
- The legs will be extended forward on top of the other bench.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.
- Using your triceps to bring your torso up again, lift yourself back to the starting position while exhaling.
- Repeat for the recommended amount of repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hips skim the bench edge
- Elbows point straight back
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2.5 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Dips - chest, triceps
- Triceps Pushdown - triceps
- Overhead Triceps Extension - triceps
- Skullcrusher - triceps
Track the bench dip properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StorePhotos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.