Bench dips place your hands on a bench behind you and your feet on the floor or another bench, then lower and raise the body by bending the elbows. They train the triceps and front shoulders using only a bench, which makes them one of the most accessible arm exercises at home.
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How effective is this exercise for you?
3
Sets
20
Reps
Bodyweight
Equipment
5.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
➕
Secondary
Chest
📋 How To Perform Bench Dips
1
Sit on the edge of a bench, hands gripping the edge beside your hips.
2
Walk your feet out, legs extended, and lower your hips toward the floor.
3
Bend your elbows to about 90°, keeping them pointing backward.
4
Press back up through your palms to full extension.
5
Keep your hips close to the bench throughout — don't drift forward.
💡 Benefits of Bench Dips
Builds triceps endurance with no equipment beyond a sturdy bench, and difficulty is easy to adjust by changing the leg position. It is a good progression toward parallel bar dips.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 20 reps with the knees bent. Straighten the legs or place the feet on a second bench when 20 reps feel easy. Stop short of deep lowering if your shoulders feel tight.
⚠️ Common Mistakes to Avoid
Sinking so deep that the front of the shoulders strains
Moving the hips away from the bench so the shoulders take the load
Flaring the elbows out to the sides
✅ Pro Tips
Keep the hips close to the bench and the elbows pointing straight back
Lower until the elbows reach about 90 degrees, no further
🛡️ Safety Notes
Deep bench dips stress the shoulder joint. If you feel pinching or pain at the front of the shoulder, shorten the range or switch to a different triceps exercise.
🔁 Progressions & Regressions
Make it harderstraighten the legs, elevate the feet or add a plate on the lap.
Make it easierbend the knees and keep the feet closer to the bench.
