Bench dips

Sets, reps and RIR

Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Triceps.

Secondary: Chest, Front delts.

What it is called elsewhere

• Norwegian Dips på benk
• Swedish Dips på bänk
• Danish Dips på bænk
• German Bankdips
• Spanish Fondos en banco
• Italian Dip sulla panca
• Portuguese Mergulho no banco
• Russian Отжимания от скамьи
• French Dips sur banc

Related arms exercises

• Barbell curl
• EZ-bar curl
• Preacher curl (barbell)
• Skull crushers
• Standing French press
• Reverse curl

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.