WhatWorksWhat.
Triceps

Bench Dip

Lockout burn in the triceps; if the front of the shoulder is what's burning, shorten the range.

Complexity · Lowcalisthenicsbeginner+Bench
  • Front delts
  • Triceps
  • Triceps - Inner triceps
  • Triceps - Outer triceps
  • Long-head triceps
  • Outer triceps
  • Inner triceps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Long-head triceps

    Not hit

    Crosses the shoulder - hit best with arms overhead.

  • Outer triceps

    Hit

    Lateral head - hit hardest with pronated pushdown.

  • Inner triceps

    Hit

    Medial head workhorse - always involved, peaks at lockout.

The movement

Get it right, not roughly right.

Optimal form

1:37· ScottHermanFitness

How To: Bench Dip

Top

Bottom

Hands on a bench behind you, fingers forward. Legs out straight (harder) or bent (easier). Lower until upper arms are parallel to the floor. Press back up.

Common mistakes

  • Going too deep - front of the shoulder gets crushed.
  • Sagging hips away from the bench - turns it into a lean.

Where you should feel it

Lockout burn in the triceps; if the front of the shoulder is what's burning, shorten the range.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains triceps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Feet-elevated bench dip

    Feet on a second bench.

    100% on target

    On target

    Same target, minor adjustment.

  • Weighted bench dip

    Plate on the lap.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

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  • Downward Dog

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