Exercise guide
Bench Dip Hold
- Intermediate
- Compound
- Timed hold
- Chest
- Shoulders
- Upper arms
- Waist
The Bench Dip Hold is an isometric strength exercise that builds exceptional triceps endurance and shoulder stability while requiring full-body tension to maintain a rigid posture. It targets the upper body pushing muscles while forcing the core and lower body to stabilize the torso against gravity.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench or dip station with your hands placed shoulder-width apart, fingers facing forward or slightly outward.
- Extend your legs straight out in front of you with your heels on the floor and toes pointed upward.
- Shift your weight forward and lift your hips off the bench, supporting your entire body weight with your arms and heels.
How to do it
- Fully extend your arms and lock your elbows to reach the peak height of the movement.
- Depress your shoulder blades downward and pull them back to keep your chest open and proud.
- Squeeze your glutes, quadriceps, and abdominals to create a rigid line from your shoulders to your heels.
- Hold this position for the target duration, maintaining a steady breathing pattern (do not hold your breath).
Form checklist
- Keep your elbows fully locked out throughout the hold.
- Ensure your shoulders stay down and away from your ears.
- Maintain a straight back and avoid letting your hips sag toward the floor.
- Keep your head in a neutral position, looking straight ahead.
Pro tips
- Actively 'push the bench away' to maximize triceps recruitment and serratus anterior activation.
- Focus on driving your heels into the floor to better engage your glutes and hamstrings for total-body stability.
Make it harder
- Elevate your feet on a second bench of equal height to increase the percentage of body weight supported by the arms.
- Place a weight plate across your lap to add external resistance to the isometric hold.
Frequently asked
- What muscles does the bench dip hold work?
- The bench dip hold primarily targets the glutes, quadriceps, and triceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the bench dip hold?
- The bench dip hold requires no equipment — just your body weight.
- Is the bench dip hold good for beginners?
- The bench dip hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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