What muscles does Bench Dip work?

Bench Dip primarily targets the Triceps, with secondary involvement from the Front Delt, Chest. It is a compound horizontal push movement.

What is the best rep range for Bench Dip?

The typical effective rep range for Bench Dip is 10 to 20 reps per set using Bench.

What are the most common mistakes on Bench Dip?

Common form errors on Bench Dip include: Allowing hips to drift far forward away from bench; Dipping too deep and overloading anterior shoulder. Focus on: Place palms on edge of bench with fingers forward; Keep back close to bench as you lower to 90 degrees elbow bend; Press through palms to lockout.

All Exercises

Horizontal Push · Compound

Bench Dip

Targets Triceps with an optimal working range of 10–20 reps.

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Primary Muscles

Triceps

Secondary: Front Delt, Chest

Typical Rep Range

10–20 reps

Arm Dominant

Equipment Tier

Dumbbells & Bands

Bench

Movement Profile

Beginner · Bilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Bench Dip:

1 Place palms on edge of bench with fingers forward
2 Keep back close to bench as you lower to 90 degrees elbow bend
3 Press through palms to lockout

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Allowing hips to drift far forward away from bench
✕ Dipping too deep and overloading anterior shoulder

Substitutions & Variations

Similar Exercises to Bench Dip

Horizontal Push Dumbbells & Bands

Coaching Cues & Execution

Common Mistakes to Avoid

Similar Exercises to Bench Dip

Dip

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