What muscles does Bench dips work?

Bench dips trains Triceps Brachii as primary movers (counted as 1.0 hard set per set) and Shoulders as secondary synergists (counted as 0.5 hard set per set).

What is Bench dips called in French, Strong, and Hevy exports?

In French gym logs and Strong/Hevy CSV exports, Bench dips also resolves cleanly from Dips au banc.

Bodyweight / Free · TRICEPS

Bench dips — Muscles Worked & RPE Load Guide

FR: Dips au banc · Rep progression, tempo control, or external dip belt additions

Bench dips targets Triceps Brachii as primary movers (1.0× set credit) alongside Shoulders (0.5× synergist credit). Leverage-dependent resistance arc across joint flexion.

Primary Movers (1.0×)

Triceps Brachii

Full 1.0 hard-set credit per set

Secondary Synergists (0.5×)

Shoulders

Fractional 0.5 set stimulus

Equipment & Pattern

Bodyweight / Free

External / Standard Load

CSV Import Aliases

Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group	Mechanical Role	Effort Share	Weekly Optimal Band (MEV–MAV)	Frequency & Research
Triceps Brachii	Primary (1.0× set)	80%	6–14 sets/wk (MRV 18)	2–4x / week · Evidence
Shoulders (Deltoids)	Secondary (0.5× set)	20%	8–22 sets/wk (MRV 26)	2–6x / week · Evidence

Bench dips Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Bench dips using a worked 55.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.

Reps	RPE 9.5	RPE 9	RPE 8.5	RPE 8	RPE 7
3 reps	0 kg (86%)	0 kg (86%)	0 kg (86%)	0 kg (82%)	0 kg (82%)
5 reps	0 kg (82%)	0 kg (82%)	0 kg (82%)	0 kg (77%)	0 kg (77%)
8 reps	0 kg (73%)	0 kg (73%)	0 kg (73%)	0 kg (73%)	0 kg (68%)
10 reps	0 kg (73%)	0 kg (68%)	0 kg (68%)	0 kg (68%)	0 kg (68%)
12 reps	0 kg (68%)	0 kg (68%)	0 kg (68%)	0 kg (64%)	0 kg (64%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Bench dips volume and e1RM records on zero-login Wrapped CSV upload.

Bench dips Dips au banc dips au banc

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Barbell JM PRESS (80% overlap) Barbell Triceps Extension (80% overlap) Cable Lying Triceps Extension (80% overlap)

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper	Author & Journal	External Reference
The effect of targeted resistance training on bench press performance and the alternation of prime mover muscle activation patterns.	Stronska (2022) · Sports biomechanics	PubMed 32460639 ↗
Influence of bench angle on upper extremity muscular activation during bench press exercise.	Lauver (2016) · European journal of sport science	PubMed 25799093 ↗
Specific prime movers' excitation during free-weight bench press variations and chest press machine in competitive bodybuilders.	Coratella (2020) · European journal of sport science	PubMed 31397215 ↗

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Bench dips Worked Wathan RPE Prescription Table (kg)

Strong, Hevy & French/English CSV Import Labels

Taken-Rack Substitutes & Biomechanical Swaps

Verified Peer-Reviewed Literature (PubMed & DOI)

Compute Your Exact Bench dips 1RM & Weekly Muscle Volume