How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the bench dip in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Bench Dip: how to do it and muscles worked

The bench dip mainly works your triceps. You need bodyweight (no equipment).

Muscles worked

Main

Triceps

How to do the bench dip

1
Sit on the edge of a bench with hands beside your hips, fingers forward. Walk your feet out and slide your butt off the bench, with legs bent or straight.
2
Bend your elbows straight back to lower your body until your upper arms are about parallel to the floor. Press through your palms to straighten your arms.
3
Lower slowly over 2 to 3 seconds and breathe out as you press up. Keep your back close to the bench and your shoulders down.

Form tip: Do not sink too deep or let your shoulders roll forward, as this strains the joint; bend your knees to make it easier.

Common questions

Which muscles does the bench dip work?: The bench dip mainly works your triceps.
What equipment do I need for the bench dip?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the bench dip in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More triceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.