Bench Dip
The bench dip is a vertical push exercise that primarily trains the triceps, with the front delts and pecs assisting. Equipment: bodyweight and bench. Suited to beginner lifters.
- Primary muscles
- Triceps
- Secondary muscles
- front delts and pecs
- Muscle group
- arms
- Equipment
- bodyweight and bench
- Movement pattern
- Vertical Push
- Difficulty
- Beginner
- Also searched as
- bench dips, chair dip, chair dips
Complete bench dip guides
- Proper formBench Dip: Proper Form, Step by StepStep-by-step bench dip form guide: setup, execution cues, breathing, tempo, common mistakes and safe progressions. Consult a professional if you feel pain.
- Muscles workedBench Dip: Muscles Worked and Practical AlternativesClear, evidence-aware breakdown of which muscles bench dips train, where they belong in a program, safety issues, and 4 practical alternatives with when to choose each.
- Sets and repsHow Many Sets and Reps for the Bench Dip?Practical, evidence-aware set/rep/frequency ranges for the bench dip by goal (strength, hypertrophy, endurance), weekly progression rules, and clear signals for when to add weight versus reps.
- Common mistakesThe Most Common Bench Dip Mistakes (and How to Fix Them)Identify the common bench dip mistakes, why they happen, the cost in lost gains or injury risk, and one concrete fix for each to make your dips safer and more effective.
- At-home alternativesBench Dip Alternatives at Home (Minimal Equipment)Four to five at-home bench dip substitutes using bodyweight, dumbbells, or bands; what each preserves and loses versus bench dips and when to seek gym equipment.
Related exercises
Train the same muscles or the same movement pattern.
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