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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Triceps

Bench Dip

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Triceps

Also delts, chest

You need

Bench

How to do itPicture · 3 steps
  1. 1Hands on the bench edge behind you
  2. 2Keep your back close to the bench
  3. 3Lower only to 90° at the elbow

Most common mistake

Dropping deep with shoulders rolled forward. This is where shoulders get irritated.

Watch a demo
D
For triceps
#20 of 20
See the full list →
Research
35
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 35
Target tension · 35%3/5
Loaded stretch · 25%3/5
Progression · 20%2/5
Low cost · 20%1/5

Puts the shoulder in an extreme, loaded position for modest triceps work.

How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • STriceps Extension MachineMachine
  • BBodyweight Triceps ExtensionBodyweight

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