What should I feel during Bench dip?

Triceps drive the lockout; elbows stay close to the body.

What are common mistakes with Bench dip?

Dipping too deep — anterior shoulder capsule stress; Flaring elbows wide — reduces tricep emphasis; Shrugging at the top — traps take over

How do I progress Bench dip?

Add weight plates on lap; progress to rings or parallel bars.

What can I do instead of Bench dip?

Tricep dip, Close-grip bench press, Overhead DB extension

Bench dip

Hands behind on bench, feet flat or elevated, lower until elbows are 90°.

family=bench dippattern=elbow extensionforce=pushmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

tricepsPRIME

chest68

front delts56

Primary: triceps
Supporting: chest, front delts

Mechanics

Pattern: elbow extension
Equipment: bench, bodyweight
Geometry: Variable Range
Target feel: Triceps drive the lockout; elbows stay close to the body.
Progression: Add weight plates on lap; progress to rings or parallel bars.
Regression: Reduce depth or place feet flat (not elevated) to reduce load.

Common errors

Dipping too deep — anterior shoulder capsule stress
Flaring elbows wide — reduces tricep emphasis
Shrugging at the top — traps take over

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Tricep dip
Close-grip bench press
Overhead DB extension

Skull crusher (EZ-bar) Same pattern: elbow extension · Shared equipment: bench
Banded pushdown Same pattern: elbow extension
Cable tricep kickback Same pattern: elbow extension
JM press Same pattern: elbow extension
Overhead DB tricep extension Same pattern: elbow extension

See all 36 triceps exercises in the Atlas

Progression ladder

Beginner / regression: Reduce depth or place feet flat (not elevated) to reduce load.
Standard: Bench dip
Advanced / progression: Add weight plates on lap; progress to rings or parallel bars.

Atlas metrics

Movement pattern: elbow extension
Primary target: triceps
Supporting muscles: chest, front delts
Equipment: bench, bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Bench dip?: Hands behind on bench, feet flat or elevated, lower until elbows are 90°.
What should I feel during Bench dip?: Triceps drive the lockout; elbows stay close to the body.
What are common mistakes with Bench dip?: Dipping too deep — anterior shoulder capsule stress; Flaring elbows wide — reduces tricep emphasis; Shrugging at the top — traps take over
How do I progress Bench dip?: Add weight plates on lap; progress to rings or parallel bars.
What can I do instead of Bench dip?: Tricep dip, Close-grip bench press, Overhead DB extension