Eccentryx / Exercise Atlas / arms
Bench dip
Hands behind on bench, feet flat or elevated, lower until elbows are 90°.
Muscles
- Primary
- triceps
- Supporting
- chest, front delts
Mechanics
- Pattern
- elbow extension
- Equipment
- bench, bodyweight
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- 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
Substitutions
- Tricep dip
- Close-grip bench press
- Overhead DB extension