Bench Dip
The bench dip is a dip for the triceps, 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 your 12-week strength trend, where each rep counts as 60% of your bodyweight plus whatever you add.
At a glance
| Muscle group | Triceps |
|---|---|
| Primary muscles | triceps |
| Secondary muscles | chest (pectorals), shoulders (deltoids) |
| Equipment | Bodyweight |
| Logged as | Reps per set |
| Strength scoring | Counts as a lift, each rep 60% of bodyweight plus whatever you add |
| 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.
- Strength: counts as a lift. Each rep counts as 60% of your bodyweight plus whatever you add, so it earns volume, a best lift estimate (an estimated one-rep max) 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 plain arithmetic, not AI: the same sets always give the same result. 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 files it under the same exercise, so your history never splits across spellings.
Related triceps exercises
- Seated Dip Machine
- Diamond Push-Up
- Close-Grip Bench Press
- Dumbbell Close-Grip Press
- Skullcrusher
- Dumbbell Skullcrusher
Everything else that counts as triceps
Tricep Pushdown · Overhead Dumbbell Tricep Extension · Overhead Cable Tricep Extension · Cable Tricep Kickback · Dumbbell Tricep Kickback · Dumbbell Reverse Tricep Extension · Machine Tricep Extension · Band Tricep Pushdown · JM Press · Tate Press · EZ-Bar Overhead Tricep Extension · Band Overhead Tricep Extension · Reverse-Grip Pushdown · Single-Arm Pushdown