Bench Dip primarily works the triceps and chest. It is categorized as a push movement and uses Bench, box, or chair.
- Primary muscles
- triceps and chest
- Equipment
- Bench, box, or chair
- Movement pattern
- push
- Catalog difficulty
- 2 of 5
How to do Bench Dip
- Keep the shoulders set and elbows tracking consistently
- Reach full extension without snapping the elbows
- Control the return until the triceps are stretched
Common mistakes
- Flaring or moving the elbows to create momentum
- Using more load than you can control through the return
Muscles worked
The primary catalog target is triceps, with chest also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Cable Tricep Pushdown
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Cable Tricep Pushdown · Cable Tricep Pushdown · Overhead Rope Tricep Extension · Close-Grip Bench Press · Skull Crusher (Lying Triceps Extension) · JM Press
Put Bench Dip into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.