Bench Dip
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Bench
Primary muscle group
Triceps Brachii
Secondary muscle groups
Deltoids, Pectoralis Major
Movement pattern
Bodyweight Elbow Extension Behind the Torso
Training goal
Hypertrophy
Sport
Bodybuilding, General Athletic Development, Powerlifting
Overview
Purpose. Provide an equipment-light triceps overload that scales easily with foot position and added load.
How it fits the system. A beginner-level bodyweight elbow extension behind the torso entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Cable Hammer Curl and Reverse Curl.
Primary muscles
Triceps Brachii
Secondary muscles
Deltoids, Pectoralis Major
Movement pattern
Bodyweight Elbow Extension Behind the Torso
Equipment
Bench
Difficulty
Beginner
How to Perform
- Place the hands on the edge of a bench with the fingers forward and the hips just off the edge.
- Extend the legs to the desired difficulty.
- Lower by bending the elbows until the upper arms are roughly parallel to the floor.
- Press back to lockout without shrugging.
Coaching Cues
- "Hips close to the bench."
- "Elbows track straight back."
- "Shoulders down, chest up."
Common Mistakes
- Letting the hips drift forward, which loads the shoulder joint.
- Dropping below a comfortable shoulder-extension range.
Progressions & Regressions
Progressions
Elevate the feet, then add a plate on the lap.
Regressions
Bend the knees and bring the feet closer.
When to Use It
When to use
Home training, arm accessory work and pressing volume.
When not to use
Anterior shoulder pain in extension.
Programming
10–15 reps, 3 sets, 60 seconds rest.
Popular
Popular Articles
