Exercise · horizontal push
Bench dip
Bench dip is a beginner-friendly horizontal push movement that trains triceps, done with no equipment or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 2-0-1.
The most common mistake is dipping too low and straining the front of the shoulder. If no equipment or a bench or the movement itself doesn't suit you, Diamond push-up or Cable tricep pushdown or Overhead dumbbell tricep extension cover the same pattern. It's usually held back for shoulder, wrist issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hands on the bench edge, hips close to the bench | हाथ बेंच के किनारे, कूल्हे बेंच के पास |
| 2 | Lower to about 90° elbows only | कोहनी 90 डिग्री तक ही नीचे |
| 3 | Press up; shoulders stay down | ऊपर प्रेस, कंधे कानों से दूर रखो |
Equipment & who it fits
Needs no equipment or a bench, rated beginner, held back for shoulder, wrist issues. Search "bench dips form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Bench dip work?
- Bench dip primarily trains triceps, using a horizontal push pattern with no equipment or a bench.
- What's the most common mistake with Bench dip?
- Dipping too low and straining the front of the shoulder
- What can I do instead of Bench dip?
- The closest substitutes in this database are diamond pushup, tricep pushdown, overhead tricep extension dumbbell, which train the same pattern with different equipment.