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Bench Dip

A bodyweight tricep exercise that uses a bench or elevated surface to target the triceps through controlled dipping movements.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Sit on the edge of a bench with hands gripping the edge. Slide off the bench and lower your body by bending your elbows, then push back up.

Starting Position

Sit on the edge of a bench with hands gripping the edge, ready to perform the dip movement.

Finishing Position

Return to starting position with arms extended.

Form Cues

Keep elbows close, control the movement, engage triceps, maintain form

Common Mistakes

Flaring elbows, using momentum, poor grip, not controlling descent

Progression Tips

Add weight, perform on parallel bars, try different grips, increase range

Regression Tips

Use higher bench, reduce range, focus on form, perform assisted

Safety Notes

Maintain proper form to avoid shoulder strain. Keep elbows close throughout. Stop if you experience shoulder or elbow pain.