Bench Dips
Muscles worked
Instructions
- 1For 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.
- 2Slowly 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.
- 3Using your triceps to bring your torso up again, lift yourself back to the starting position.
- 4Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4–5 | 3–6 | 3–5 min |
| Hypertrophy | 3–4 | 8–12 | 90 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Bench Dips
Bench dips are a bodyweight exercise that mainly targets the triceps. Seated with your back to a bench, hands on the edge, you lower the body by bending the elbows backward, then push back up with the arms alone. Accessible to beginners, it also brings in the chest and shoulders for support. Keep your back close to the bench and do not go too low, to protect the shoulders. To make it harder, move the feet away or place a plate on your thighs; to make it easier, bend the knees more and bring the heels in.
check_circleBenefits
- check_circleStrengthens the triceps without special equipment
- check_circleEasily scales to every fitness level
- check_circleImproves shoulder stability and core control
- check_circleEffectively prepares you for the more demanding parallel-bar dips
- check_circleAlso strengthens the chest and front shoulders as supporting muscles
lightbulbExecution tips
- lightbulbKeep elbows tucked back rather than flared out
- lightbulbLower until your elbows reach roughly a 90° angle
- lightbulbStay close to the bench with your back grazing the edge
- lightbulbContract the triceps at the top of the push
- lightbulbKeep your gaze forward to maintain good torso alignment
warningCommon mistakes
- warningDipping too low and overloading the shoulder
- warningMoving the hips away from the bench, reducing triceps work
- warningFlaring the elbows outward
- warningBouncing at the bottom instead of controlling the motion
- warningTraining with hands too close together, which limits the shoulders' natural range
tuneVariations and alternatives
- tuneParallel-bar dips – a more complete full-bodyweight version, more demanding on the shoulder.
- tuneMachine dips – a guided path that keeps the movement safe and allows precise added weight.
- tuneBodyweight triceps press – an incline variation on a fixed bar, without a bench.
- tuneClose-grip push-up – a bench-free alternative that also heavily engages the triceps.
person_checkWho it's for and level
Bench dips are perfect for beginners who don't yet have the strength for full parallel-bar dips, as well as for those training at home without specialized equipment. They're also useful for more advanced lifters as a light finisher after heavier pressing movements. They're less suited to those seeking significant progressive overload, since resistance is limited to bodyweight unless additional weight is added.
shieldSafety and precautions
Never dip too low: stop the movement once the upper arm passes horizontal, since going lower heavily stresses the front of the shoulder. Keep the hips close to the bench throughout and avoid moving the feet too far away if you feel discomfort. If you feel shoulder pain, reduce the range, bend your knees more, or temporarily replace the exercise with a cable triceps extension, which is easier on the joint.
calendar_monthWhere to place it in your program
Add bench dips at the end of an arm or triceps session, for 3 sets of 12 to 20 bodyweight reps. Once that volume feels easy, add weight plates on your thighs progressively, or move on to parallel-bar dips to keep progressing. Two to three sessions a week are enough, leaving sufficient recovery between sessions targeting the triceps.
helpFrequently asked questions
Are bench dips bad for the shoulders?
They are safe if you avoid going too low and keep the elbows tucked; stop if you feel pain at the front of the shoulder.
How do I make bench dips harder?
Place your feet on a second bench or set a weight plate on your thighs to increase resistance.
Bench dips or parallel-bar dips?
Parallel-bar dips are more complete and heavier (your full bodyweight), but tougher on the shoulder. Bench dips are a good entry point before moving on to them.
How many reps should I aim for?
12 to 20 bodyweight reps work well, adding weight once that volume feels manageable.
Can I do bench dips every day?
No, leave at least 48 hours of recovery between two triceps sessions to allow muscle repair.
Do bench dips work the chest?
A little, as a supporting muscle, but the triceps remains by far the main driver of the movement.
Should I lock out the elbows at the top?
Yes, lock out briefly to fully contract the triceps, without snapping into hyperextension.
What if I feel wrist discomfort?
Use parallette handles or reduce the range, since full wrist extension can feel uncomfortable for some.
Should I warm up the shoulders before bench dips?
Yes, a few shoulder rotations and a light set of push-ups prepare the joint well before loading the movement.
Are bench dips enough to build big triceps?
They're a good foundation, but paired with heavier movements like the close-grip bench press, results are much better.
What tempo should I use?
A controlled 2-second descent followed by a firm push gives the best balance of safety and effectiveness.
Do bench dips engage the forearms?
Very little, since the hands mainly act as a fixed support; this isn't a forearm exercise.
How long should I rest between sets of bench dips?
Rest 60 to 90 seconds between sets to maintain good technique while still effectively challenging the triceps throughout the session, keeping intensity high without sacrificing form.
Can I do this with fully extended legs?
Yes, extending the legs with heels on the floor increases difficulty compared to bent knees, bringing the movement closer to full dips and adding more resistance for advanced trainees.
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