Bench Dips

Primary muscle

Triceps

Also works

Chest, Shoulders

Pattern

Vertical Push

Equipment

Bench

Level

Beginner

Coaching cues

Hands on bench edge, fingers forward. Elbows track straight back — don't let them flare. Lower until upper arms hit parallel.

Orion Coach programs the Bench Dips for you. Sets, reps, and load that adapt to your recovery, in real time.