Bench Dip
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
TricepsPrimary · 100%
ChestTertiary · 30%
Equipment
Flat Bench
How to log the weight
Implement weight
Log the total weight of the implement.
Recovery window
~54h for the primary movers
Triceps~54h
Chest~72h
Programming notes
Bench Dip is driven by the triceps, with chest assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.