Bench Dip (Tricep Focus)

The accessible tricep builder — develops tricep strength and endurance using minimal equipment and bodyweight resistance

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Triceps
Secondary Muscles	Chest, Front Delts
Equipment	Bench or Chair
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Stable bench or chair secured against wall
2. Hand placement: Hands on edge of bench, shoulder-width apart, fingers facing forward or slightly outward
3. Grip: Palms on bench, heels of hands supporting bodyweight
4. Starting position: Arms extended, supporting bodyweight, butt just off the edge of bench
5. Leg position: Legs extended in front, heels on ground (harder) OR knees bent, feet flat (easier)
6. Torso: Upright, close to bench edge

Equipment Setup

Element	Position	Notes
Bench height	16-20 inches	Standard bench height works well
Bench stability	Against wall or stable	Must not slide during exercise
Foot position	Heels down, legs straight	Bent knees = easier variation

Setup Cue

"Hands on bench like you're about to push yourself up from sitting — fingers forward, close to your hips"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent by bending elbows

1. Take a breath and brace core
2. Bend elbows, lowering your body toward the floor
3. Keep elbows pointing backward (not flaring out to sides)
4. Lower until elbows reach 90° angle (upper arms parallel to floor)
5. Hips move straight down, staying close to bench

Tempo: 2-3 seconds

Feel: Triceps stretching and loading, slight chest involvement

⏸️ Bottom Position

What's happening: Elbows at 90°, maximum tricep stretch

1. Elbows bent to 90° (don't go lower to protect shoulders)
2. Upper arms roughly parallel to floor
3. Shoulders slightly in front of hands
4. Core still braced
5. Brief pause (1 second)

Common error here: Going too deep (elbows <90°) — this stresses shoulders unnecessarily

⬆️ Pressing

What's happening: Extending elbows to push back up

1. Press through palms
2. Extend elbows, driving body upward
3. Keep elbows pointing back, not flaring
4. Move straight up, staying close to bench
5. Press until arms are fully extended

Tempo: 1-2 seconds (controlled and powerful)

Feel: Triceps firing hard to straighten arms

🔝 Lockout

What's happening: Full elbow extension, starting position reset

1. Arms fully extended (not hyperextended)
2. Shoulders stable, not shrugged
3. Torso upright
4. Hips near bench edge
5. Reset breath for next rep

Key Cues

Primary Cues

• "Elbows back, not out" — keeps triceps engaged, protects shoulders
• "Drop straight down" — prevents excessive shoulder stress
• "Stop at 90 degrees" — protects shoulder joint from over-extension

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	2-0-1-0	Higher reps, steady rhythm

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — primary mover	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Pectoralis Major	Assists pressing motion, shoulder adduction	█████░░░░░ 50%
Anterior Deltoid	Shoulder flexion and stabilization	██████░░░░ 55%

Stabilizers

Muscle	Role
Core	Maintain body alignment, prevent excessive lean
Rotator Cuff	Stabilize shoulder during movement
Rhomboids	Retract shoulder blades

Muscle Emphasis

More tricep focus: Keep torso upright, elbows tight to body, full ROM to 90° More chest involvement: Lean forward slightly (but increases shoulder stress) Long head emphasis: Full elbow extension at top with strong squeeze

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Going too deep	Elbows bend past 90°	Excessive shoulder stress, impingement risk	Stop at 90° elbow angle
Flaring elbows out	Elbows point to sides	Reduces tricep work, shoulder strain	Point elbows backward
Leaning too far forward	Excessive forward lean	Shifts to chest/shoulders, stresses shoulders	Stay more upright, close to bench
Shoulders shrugging	Shoulders elevate toward ears	Neck strain, less tricep work	Keep shoulders down and back
Using momentum	Bouncing out of bottom	Less muscle work, injury risk	Controlled tempo, 1s pause at bottom

Most Common Error

Going too deep — lowering beyond 90° elbow angle puts significant stress on the shoulder joint in a vulnerable position. This is the #1 cause of shoulder pain from bench dips. Always stop at 90°.

Self-Check Checklist

• Hands shoulder-width on bench edge
• Elbows point backward (not out to sides)
• Stop at 90° elbow angle (not deeper)
• Torso stays relatively upright
• Controlled tempo, no bouncing

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🔀 Variations

By Emphasis

Difficulty Progressions

Variation	Change	Why
Bent-Knee Dip	Knees bent, feet flat	Easier, less bodyweight resistance
Feet Elevated Dip	Feet on second bench	Harder, more bodyweight on arms
Weighted Dip	Plate on lap	Progressive overload
Single-Leg Dip	One leg raised	Unilateral stability challenge

Tempo Variations

Variation	Change	Why
Slow Eccentric	4-5s lowering	Increased time under tension
Pause Dip	2-3s hold at bottom	Eliminates momentum, builds strength
1.5 Rep Dip	Lower, half up, down, full up	Extended set, more volume

Equipment Adjustments

Variation	Change	Why
Two Bench Dip	Feet on second bench	Increase difficulty
Chair Dip	Use sturdy chair	Home-friendly option
Parallel Bar	Use dip bars instead	Different angle, more challenging

Difficulty Spectrum

Variation	Difficulty	Best For
Bent-Knee	Easiest	Complete beginners
Straight Legs	Moderate	Most trainees
Feet Elevated	Hard	Intermediate/advanced
Weighted	Hardest	Advanced, progressive overload

Equipment Variations

Equipment	Exercise Name	Key Difference
Parallel Bars	Parallel Bar Dip	More challenging, different angle
Dip Station	Captain's Chair Dip	Vertical pressing emphasis
Assisted Dip Machine	Machine Assisted Dip	Counterbalance for beginners

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	6-10	2-3 min	Bodyweight or weighted	1-2
Hypertrophy	3-4	10-15	90-120s	Bodyweight or weighted	1-3
Endurance	2-3	15-25+	60-90s	Bodyweight	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	End of upper day	Tricep accessory after compounds
Push/Pull/Legs	End of push day	Burnout tricep work
Full-body	Optional, end of session	Light accessory work
Home workout	Primary or secondary	Main pushing movement if no equipment

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	2-3x/week	3-5 sets (varied difficulty)

Progression Scheme

Progressive Overload

Beginner: Start with bent-knee variation, progress to straight legs Intermediate: Add reps until 15-20, then elevate feet Advanced: Use weight vest or plate on lap for added resistance

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bent-Knee Bench Dip	Cannot do 5 full reps
Assisted Dip (Machine)	Building base strength
Tricep Pushdown	Need isolation with less joint stress

Progressions (Harder)

Exercise	When Ready	Link
Feet-Elevated Bench Dip	Can do 15+ reps
Weighted Bench Dip	Can do 20+ reps
Parallel Bar Dip	Ready for advanced bodyweight
Close Grip Bench Press	Want heavy loaded tricep work

Alternatives (Same Goal, Different Movement)

Bodyweight Alternatives

Alternative	Equipment	Benefit
Close Grip Push-Up	None	Horizontal pressing angle
Parallel Bar Dip	Dip bars	More challenging vertical press
Pike Push-Up	None	Shoulder emphasis variation

Weighted Alternatives

Alternative	Equipment	Key Difference
Close Grip Bench Press	Barbell, bench	Heavy loading possible
JM Press	Barbell	Hybrid movement
Dumbbell Floor Press	Dumbbells	Shoulder-friendly pressing

Isolation Alternatives

Alternative	Equipment	Focus
Tricep Pushdown	Cable machine	Pure elbow extension
Overhead Extension	Cable/dumbbell	Long head emphasis
Cable Kickback	Cable machine	Constant tension

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain at bottom of movement	Reduce ROM, stop at 90° strictly
Shoulder instability	Risk of dislocation	Avoid this exercise, use pushdowns
Elbow tendonitis	Strain during extension	Reduce ROM, slower tempo, or avoid
Wrist pain	Strain from hand position	Adjust hand angle, use parallettes

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Clicking or popping in shoulder joint
• Elbow pain during extension
• Feeling of shoulder instability or "looseness"

Safe Training Tips

Best Practice	Why
Never exceed 90° elbow bend	Protects shoulder from excessive stress
Keep elbows pointing back	Proper mechanics, less shoulder strain
Warm up shoulders thoroughly	Prepares joint for loaded position
Start with bent-knee variation	Build strength before progressing
Use controlled tempo	Prevents momentum and joint stress

Form Breakdown Signals

Stop the set if:

1. Going deeper than 90° elbow angle
2. Elbows start flaring out to sides
3. Shoulders shrug toward ears
4. Using momentum/bouncing
5. Cannot maintain control

Shoulder Safety

The bench dip places the shoulder in a vulnerable position at the bottom. NEVER go deeper than 90° elbow angle. If you have shoulder issues, consider tricep pushdowns or cable kickbacks instead.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Extension, adduction	Moderate extension	🔴 High
Elbow	Flexion/Extension	0-90°	🟡 Moderate
Wrist	Extension/stabilization	Moderate extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Extension without pain	Can reach behind back	Reduce ROM or choose different exercise
Elbow	Full flexion and extension	Can touch shoulder and straighten arm	Should be fine for this exercise
Wrist	~70° extension	Can support bodyweight on hands	Adjust hand angle or use parallettes

Joint Health Note

The shoulder is in a mechanically disadvantaged position during bench dips, especially at the bottom. This makes the 90° depth limit critical for safety. Those with shoulder issues should consider alternative tricep exercises.

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❓ Common Questions

How deep should I go?

Stop when your elbows reach 90° (upper arms parallel to floor). Going deeper places excessive stress on the shoulder joint without additional tricep benefit. The 90° rule protects your shoulders.

Should my elbows flare out or stay tight?

Keep elbows pointing backward (toward your feet), not out to the sides. Flaring reduces tricep activation and increases shoulder strain. Think "elbows back" throughout the movement.

Is this exercise bad for shoulders?

Not inherently, but it can be if performed incorrectly. The keys to shoulder safety:

1. Never go deeper than 90° elbow angle
2. Keep torso relatively upright
3. Point elbows back, not out
4. If you have shoulder issues, choose a different exercise

Bent knees or straight legs?

Bent knees (feet flat) makes it easier by reducing the amount of bodyweight you're lifting. Straight legs (heels on ground) is the standard, harder variation. Start with bent knees if needed, progress to straight legs.

How can I make this harder?

Progression options:

1. Extend your legs (if bent)
2. Elevate feet on second bench
3. Add weight (plate on lap, weight vest)
4. Slow down the tempo (4s eccentric)
5. Progress to parallel bar dips

Should I feel this in my chest or triceps?

Primarily triceps (85%), with some chest and front delt involvement (50-55%). If you're feeling it mostly in your chest or shoulders, check your form — you may be leaning too far forward or flaring your elbows.

My wrists hurt — what should I do?

Try adjusting your hand position:

• Angle fingers slightly outward (not straight forward)
• Use parallettes or pushup bars for neutral wrist
• Reduce ROM or regress to easier variation
• If pain persists, choose a different tricep exercise

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📚 Sources

Biomechanics & Muscle Activation:

• Bohren et al. (2018). Shoulder Stress During Dip Variations — Tier B
• ACE Fitness Exercise Library — Tier C
• ExRx.net Exercise Analysis — Tier C

Programming:

• Overcoming Gravity by Steven Low — Tier B
• NSCA Essentials of Strength Training and Conditioning — Tier A
• Convict Conditioning by Paul Wade — Tier C

Technique & Safety:

• Athlean-X Shoulder Safety in Dips — Tier C
• Dr. John Rusin, Joint-Friendly Training — Tier C

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For Mo

When to recommend this exercise:

• User wants bodyweight tricep exercise
• User has minimal equipment (just needs a bench/chair)
• User is beginner to intermediate level
• User wants accessible tricep accessory work

Who should NOT do this exercise:

• Shoulder instability or impingement → Suggest tricep pushdown or cable kickback
• Acute shoulder injury → Avoid completely until healed
• History of shoulder dislocation → Too risky; use cable exercises instead
• Cannot maintain 90° depth limit → Regress to bent-knee or choose different exercise

Key coaching cues to emphasize:

1. "Stop at 90 degrees — don't go deeper"
2. "Elbows point back toward your feet, not out to the sides"
3. "Lower slowly, press up powerfully"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Likely going too deep; reinforce 90° limit
• "I feel this in my chest more than triceps" → Too much forward lean or elbow flare
• "Too easy" → Progress to feet-elevated or weighted variation
• "Too hard" → Regress to bent-knee variation
• "My wrists hurt" → Adjust hand angle or use parallettes/pushup bars

Programming guidance:

• Pair with: Chest pressing, pulling movements, other arm work
• Avoid same day as: Can be combined with other pushing if volume managed
• Typical frequency: 2-3x per week, 3-4 sets of 10-15 reps
• Placement: End of push workout as tricep burnout/accessory

Progression signals:

• Ready to progress when: Can complete 15-20 reps with perfect form
• Progress by: Elevate feet, add weight (plate on lap), or move to parallel bar dips
• Regress if: Cannot complete 5 reps with good form, shoulder pain, going too deep consistently

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Last updated: December 2024