Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Bench Dip, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Triceps brachii |
| Also | Anterior deltoid, Pectoralis major |
Setup
Keep the elbows tracking straight back and stop before the shoulders feel strained.
How to do it well
- Place the hands on a bench behind you
- Lower by bending the elbows
- Press back up to lockout
Common mistakes
- Descending too deep and straining the shoulders
- Flaring the elbows out
Free programs with Bench Dip
Similar exercises
- Diamond Push-up
- Band Pushdown
- Board Press
- Cable Skullcrusher
- Close-grip Bench Press
- Cross-Body Cable Triceps Extension
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.