Bench Dips

Beginner level · Equipment: Body Only · Compound · Push

Primary muscles: Triceps
Secondary muscles: Chest, Shoulders

How to perform Bench Dips

Step 1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Step 2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Step 3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
Step 4. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the primary muscle group targeted by bench dips?

Bench dips are an isolation exercise that primarily targets the triceps brachii. The movement focuses on elbow extension to build strength and hypertrophy in the back of the arms.

How should I position my hands and torso for proper form?

Place your hands shoulder-width apart on the edge of the bench with knuckles facing forward. Keep your back close to the bench throughout the movement to minimize shoulder strain.

What is a common mistake to avoid during this exercise?

Avoid flaring your elbows out to the sides, which can place excessive stress on the shoulder joints. Keep your elbows tucked and pointing directly behind you as you lower your body.

How can beginners make bench dips easier to perform?

Beginners should keep their knees bent and feet flat on the floor to reduce the amount of body weight being lifted. As strength increases, straighten the legs to increase the resistance.

How should bench dips be programmed into a workout routine?

Perform 3 to 4 sets of 10 to 15 repetitions as a finishing movement for the triceps. They can be integrated into upper body or push-day sessions twice per week.

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