Bench Dips
Triceps
Bench
Beginner
START
END
THE CUE
Hands on the bench behind you, fingers forward. Keep your back close to the bench.
MUSCLES WORKED
Triceps Brachii
Also: Anterior Deltoid, Pectoralis Major
COACH'S NOTE
Hands on edge, lower until 90 deg
How to do it
01
Sit on the edge of a bench. Place your hands on the edge beside your hips, fingers forward.
The full bench dips guide is in the app.
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3 more steps
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4 common mistakes and how to fix them
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Animated demo and a rest timer, set by set
Open it in Fittrexx — free
How Fittrexx programs it
compound · bodyweight
STYLE
Outdoor · Park
WHERE
🔒 In the app
SETS × REPS
🔒 In the app
REST
Fittrexx writes the sets, reps, rest and starting weight for bench dips from your goal, experience and gear, then adjusts them as it learns how you recover.
More for triceps
IN THE APP
Log bench dips in seconds.
Weight × reps per set, your previous set shown beside it, and a live bar that tells you whether this session beats last time.
Download free on iPhone