Bench Dip
The bench dip is a triceps dip done with bodyweight only. It also works the chest (pectorals) and shoulders (deltoids). On weyt.ai it counts toward Balance as Triceps (minimum 6 sets per 30 days) and toward Gains at an effective load of 60% of your bodyweight per rep, plus any added weight.
At a glance
| Muscle group | Triceps |
|---|---|
| Primary muscles | triceps |
| Secondary muscles | chest (pectorals), shoulders (deltoids) |
| Equipment | Bodyweight |
| Logged as | Reps per set |
| Gains scoring | Load-scored, bodyweight factor 0.6 |
| Balance group | Triceps · minimum 6 sets per 30 days |
| Strength standards | none (standards exist for barbell and dumbbell lifts with published norms) |
How weyt.ai scores it
- Balance: every logged set counts toward the Triceps group, which needs at least 6 sets per 30 days for full credit.
- Gains: load-scored with a bodyweight factor of 0.6. Each rep counts as 60% of your bodyweight plus any added weight, so it earns volume, e1RM and PR credit like a loaded lift.
- Routine: any session that includes it counts toward your weekly target, the 4-week consistency window and your streak.
Scoring is deterministic code, not AI: the same sets always give the same Weyt Score. Read the method on the about page.
Also called
tricep bench dip, bench dips, tricep dip, tricep dips, bench tricep dip, chair dip
Log it under any of these names and weyt.ai resolves it to the same exercise, so your history and progression never split across spellings.
Related triceps exercises
- Diamond Push-Up
- Close-Grip Bench Press
- Dumbbell Close-Grip Press
- Skullcrusher
- Tricep Pushdown
- Overhead Dumbbell Tricep Extension
Everything else that counts as triceps
Overhead Cable Tricep Extension · Dumbbell Tricep Kickback · Dumbbell Reverse Tricep Extension · Machine Tricep Extension · Band Tricep Pushdown