# Bench Dip

> A bodyweight dip with your hands on a bench behind you that mainly trains your triceps, with help from your chest and front delts.

Page: https://fitnessie.app/exercises/bench-dip/
Type: Bodyweight · Push
Demo video: https://fitnessie.app/demos/bench-dip/163970c0736a3bec.mp4

## How to do it

1. Sit on the edge of a bench, grip its front edge about shoulder width and slide your hips off.
2. Extend your legs in front of you with your heels on the floor.
3. Bend your elbows to lower your body, keeping your back close to the bench.
4. Stop at about 90 degrees at the elbow, with your upper arms around parallel to the floor.
5. Press back up until your arms are straight.

## Key cues

- Elbows point straight back
- Stay close to the bench
- Torso stays steady
- Lower to about 90 degrees at the elbow
- Heels on the floor

## Common mistakes

- Flaring the elbows out
- Drifting away from the bench
- Dropping lower than parallel
- Leaning far forward

## Muscles worked

- Primary: Triceps
- Secondary: Chest and front delts

## Equipment

Bench.

## References

- [NASM: Bench Dips](https://www.nasm.org/resource-center/exercise-library/bench-dips)
- [StrengthLog: Bench Dip](https://www.strengthlog.com/bench-dip/)
- [Healthline: Bench Dips](https://www.healthline.com/health/fitness-exercise/bench-dips)