At a glance
- Main muscle
- Triceps
- Also works
- Chest and shoulders
- Equipment
- Bodyweight
- Rep range in Mitta
- 10 to 20 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Hands on the bench behind you.
- No deeper than 90°.
- Shoulders down.
Pick a weight you can lift for 10 to 20 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Lots of stress on the front of the shoulder and hard to make heavier. No deeper than 90° and stop if your shoulder hurts; push-ups are the better choice.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Diamond Push-Up · Bodyweight · rating B
- Machine Dip · Machine · rating B
- Single-Arm Dumbbell Overhead Extension · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the bench dip.
Let Mitta set the weight.
Mitta plans the bench dip with a weight and rep target for every set, worked out from your last sessions.
Questions about the
bench dip
What muscles does the bench dip work?
The bench dip mainly trains your triceps. Your chest and shoulders help.
How many reps of the bench dip should I do?
Mitta plans the bench dip at 10 to 20 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the bench dip?
Good alternatives that train the same muscle are the diamond push-up, machine dip and single-arm dumbbell overhead extension.
Is the bench dip good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the bench dip have rating C?
Lots of stress on the front of the shoulder and hard to make heavier. No deeper than 90° and stop if your shoulder hurts; push-ups are the better choice.