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§ L · Exercises · TricepsUpdated 6/2026

Chest Dip on Bench

Builds your triceps and pressing strength. It helps with push ups, bench press, and everyday pushing movements.

Muscle group
Triceps
Equipment
Bodyweight
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Triceps
Supporting muscles
ChestShoulders

How to perform

§ 02 · Steps
  1. 01

    Position yourself in front of the bench and place your palms on the edge of the bench shoulder-width apart with your fingers pointing forward.

  2. 02

    Extend your legs forward with your heels on the floor, lift your hips off the bench, brace your core, and keep your chest open.

  3. 03

    Lower yourself under control by bending your elbows, keep your shoulders down and your shoulder blades lightly pulled together, until your elbows reach about a 90 degree angle.

  4. 04

    Push yourself back up by straightening your elbows and squeeze your chest at the top without letting your shoulders rise toward your ears.

Beginner's guide

§ 03 · Guide
What it works

Builds your triceps and pressing strength. It helps with push ups, bench press, and everyday pushing movements.

What it should feel like

You should feel it in your triceps and a bit in your chest. It should not feel like sharp pain in your shoulders or wrists.

Most common mistake

A common mistake is dropping too low and letting the shoulders shrug up. Keep your shoulder blades down and shorten the range if your shoulders feel uncomfortable.

How to get started at the gym

§ 04 · SisuLift

Chest Dip on Bench is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your elbows slightly flared and your chest open to keep the load on your chest. If your shoulders feel uncomfortable, reduce the range of motion and keep your shoulder blades down and under control.

The bench dip emphasizes the chest and is easy to scale by adjusting your foot position.

More exercises: Triceps

§ 06 · Same muscles

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