Arms · Bodyweight
Bench Dip Hold
How to do the bench dip hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Place your hands shoulder-width on the edge of a bench with your legs extended in front. Lower yourself by bending your elbows until your upper arms are about parallel to the floor, then hold that bottom position under tension.
- 1A steady burn in your triceps holding the bottom position
- 2Your shoulders pulled down and elbows pointing straight back
- 3Your chest staying lifted, not collapsing forward
Common mistakes
- Flaring your elbows or rolling your shoulders forward
- Sinking too low and stressing your shoulders
- Pushing through your heels to take the load off your arms
Muscles worked
The bench dip hold mainly works the triceps and lower chest, with the mid chest, upper chest, and front delts assisting.
- TricepsPrimary
- Lower ChestPrimary
- Mid ChestSupport
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the bench dip hold for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.