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.

Watch for

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

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

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