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How to do the Bench Dip

The Bench Dip is a isolation bodyweight exercise that mainly works your triceps. Focus on three things: lower until elbows reach 90°; keep back close to the bench; press up to straight arms.

TricepsBodyweight

Setup

  1. 1Hands on bench edge
  2. 2Legs out, heels down

Three cues

  1. 1Lower until elbows reach 90°
  2. 2Keep back close to the bench
  3. 3Press up to straight arms

Most common mistake

Going too deep

Stop at 90°

In Hindi · हिन्दी में

  1. 1कोहनियाँ समकोण तक आने पर रुकें
  2. 2पीठ बेंच के पास रखें
  3. 3सीधी बाँहों तक ऊपर दबाएँ

आम गलती: बहुत नीचे जाएँ तो, समकोण पर रुकें

Alternatives to the Bench Dip

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Bench Dip set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.