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.
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
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
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
helpFrequently asked questions
Are bench dips bad for the shoulders?expand_more
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?expand_more
Place your feet on a second bench or set a weight plate on your thighs to increase resistance.
Bench dips or parallel-bar dips?expand_more
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.
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