What is Bench Dips?

Bench Dips are a simple bodyweight push exercise performed using a bench to lower and raise your body from behind the bench. They primarily target the triceps and shoulders and are rated as an easy-level movement suitable for beginners building upper-body pressing strength and control.

How to Do Bench Dips

  1. Position on bench: Sit on the front edge, place hands shoulder-width on the bench beside your hips with fingers pointing forward and extend legs out for support.
  2. Hands and grip: Grip the bench firmly, keep wrists neutral and shoulders down. Avoid shrugging to reduce shoulder strain and maintain stable support throughout the set.
  3. Legs and stance: For an easier variation bend knees with feet flat; for more challenge keep legs straight. Keep core tight and hips lifted to protect the lower back.
  4. Lower with control: Slowly bend elbows and lower your body until upper arms are about parallel to the floor or forearms form a 90° angle, avoiding shoulder rounding.
  5. Press back up: Drive through your palms and contract the triceps to straighten the elbows, returning to the start. Keep shoulders down and avoid locking elbows forcibly.
  6. Breathe and repeat: Inhale on the descent and exhale while pressing up. Perform controlled reps, stop if you feel shoulder pain, and rest between sets.

Muscle Groups

Triceps, Shoulders

Description

Stand facing away from a bench, grab it with both hands at shoulder-width.

Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.

Using your triceps lift yourself back to the starting position.

Movement Group

Push

Required Equipment

Bench

Progressions and Regressions

Frequently Asked Questions

What are the benefits of bench dips?

Bench dips build triceps and shoulder strength, improve upper-body pressing endurance, and require only a bench. They enhance muscle endurance and transfer to other push movements while being easy to scale for beginners or progressed for strength gains.

What common mistakes should I avoid when doing bench dips?

Avoid dropping too low, which stresses the shoulders, flaring elbows outward, and using momentum. Keep shoulders down, elbows tracking backward, and maintain a neutral wrist. Reduce range of motion or modify if you feel joint pain.

How can I progress or modify bench dips?

For easier reps bend both knees and keep feet close; for more challenge extend legs, elevate feet on another bench, or add weight on the lap. Alternatives include triceps push-ups, close-grip push-ups, and parallel-bar dips.