Bench Dips
Bench Dips trains 3 of the 18 muscle groups Full Coverage tracks: Triceps 85%, Chest 20%, Front delts 15%.
How to do it
- Sit on the edge of a bench and grip the edge beside your hips, fingers forward.
- Slide your hips off the bench, legs out in front, heels on the floor.
- Bend your elbows and lower until your upper arms are about parallel to the floor.
- Press back up to straight arms.
- Keep your back close to the bench. Drifting forward puts the load on the front of your shoulder.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Triceps 85%
- Chest 20%
- Front delts 15%
How it compares
Compared with the Triceps Pushdown, it loads Chest 20 points higher, Front delts 15 points higher, Forearms 15 points lower. It needs Bodyweight + Bench where the other uses Cable machine. Compared with the Skullcrusher, it loads Chest 20 points higher, Front delts 15 points higher, Forearms 15 points lower. It needs Bodyweight + Bench where the other uses Barbell + Bench.
Other ways to train this
Other exercises for the Triceps
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage