Triceps · Beginner

Bench Dip

Triceps · also Lower Chest, Front Delts

Equipment: Flat Bench

How to do it

• Sit on the bench edge, hands beside your hips, fingers forward
• Slide your hips off the bench, legs out and heels on the floor
• Keep your chest up, back close to the bench, shoulders down
• Bend your elbows straight back until they reach about 90°
• Press through your palms to straighten your arms, no hard lockout

Common mistake

✕ DIPPING TOO DEEP → ✓ STOP AT 90-DEGREE ELBOWS

Starting point: 3 sets × 8–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org, ebi.ac.uk.