Library / Triceps
Bench Dip
Bodyweight · Vertical Push · Compound
Triceps Anterior DeltoidChest
Default prescription & biomechanics
- Primary muscles
- Triceps
- Secondary muscles
- Anterior Deltoid, Chest
- Equipment
- Bodyweight
- Movement pattern
- Vertical Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 12-20 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Rest the bar on your front deltoids with your hands just outside shoulder width and forearms vertical.
- Squeeze your glutes, lock your quads, and brace your core into a rigid pillar.
- Tilt your head slightly back as you press the bar straight upward, clearing your chin.
- Once the bar clears your forehead, push your head through the 'window' and lock out directly overhead.
Joint & safety considerations
Filtered for Shoulder Impingement, Wrist sensitivity. When you flag shoulder impingement or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Assisted Triceps Dip (kneeling) | Machine swap | Machine |
| Band Overhead Single Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Single-Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Triceps Extension | Bands swap | Bands |
| Barbell Floor Press | Barbell swap | Barbell |
| Barbell Lying Extension | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.