Exercise overview

• Exercise name: Bench Dips

• Equipment: A sturdy bench, chair, or elevated surface

• Category: Bodyweight strength / triceps isolation

• Main purpose: Develop triceps strength and size, with secondary activation of the chest and front shoulders.

Target muscle groups

• Primary: Triceps brachii (elbow extension focus)

• Secondary:

  • Pectoralis major (especially lower chest)

  • Anterior deltoids (front shoulders)

  • Forearms and grip muscles (stabilization)

Setup and starting position

• Sit on the edge of a bench with your hands gripping the edge beside your hips, fingers pointing forward.

• Place your feet forward, knees bent with heels on the ground for assistance, or legs extended straight for added difficulty.

• Shift your body forward off the bench, supporting your weight with your arms straight and elbows unlocked.

• Keep your shoulders down and back, chest lifted, and core engaged to maintain good posture.

Step-by-step instructions

1. Starting position

• Sit on the bench and place your palms firmly on the bench edge, shoulder-width apart.

• Walk your feet forward and lift your hips slightly off the bench.

2. Lowering phase (eccentric)

• Inhale and bend your elbows to lower your body down in a controlled manner.

• Lower until your elbows form about a 90-degree angle, with upper arms roughly parallel to the floor.

• Keep elbows close to your sides and avoid flaring out.

3. Lifting phase (concentric)

• Exhale and press through your palms to straighten your arms and lift your body back to the starting position.

• Focus on squeezing your triceps at the top without locking your elbows harshly.

4. Repetitions and sets

• Beginners: 2–3 sets of 8–12 reps with bent knees for support.

• Intermediate/advanced: 3–4 sets of 10–15 reps with legs extended for increased difficulty.

• Rest 30–60 seconds between sets.

Key technique tips

• Maintain scapular control

  • Depress and retract your shoulder blades to protect your shoulders and engage the upper back.

• Avoid going too low

  • Lower only until your elbows reach 90 degrees; going deeper can strain the shoulders.

• Keep elbows tucked

  • Avoid flaring elbows outward to stay focused on the triceps and reduce shoulder stress.

• Move slow and controlled

  • Avoid using momentum; control both lowering and lifting phases for maximum muscle engagement.

• Hand positioning

  • Position hands shoulder-width apart with fingers pointing forward or slightly outward for better shoulder alignment.

Common mistakes to avoid

• Lowering too deeply

  • Going beyond a 90-degree elbow angle can overload the shoulder joint and increase injury risk.

• Elbows flaring

  • Letting elbows flare out shifts tension away from the triceps and onto the shoulders.

• Using momentum

  • Dropping or pushing too fast reduces muscle activation and increases injury risk.

• Improper hand placement

  • Hands too wide, too narrow, or incorrectly oriented increase wrist and shoulder strain.

• Shoulder shrugging

  • Letting shoulders creep up toward the ears reduces stability and increases strain.

Variations and regressions

• Bent-knee bench dips

  • Reduce difficulty by keeping feet flat and knees bent closer to the bench.

• Cross bench dips

  • Place feet on a second bench or elevated surface across from your hands for increased difficulty and range of motion.

• Chair dips

  • Use a sturdy chair instead of a bench; approach is the same but be mindful of chair stability.

• Assisted dips

  • Use a resistance band looped around the bench for support when building strength.

• Weighted bench dips

  • Place a weight plate across your lap to increase resistance once the bodyweight version becomes easier.