Bench Dips

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How effective is this exercise for you?

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Video demonstration coming soon

Sets

Reps

Bodyweight

Equipment

5.50

Cal/min

🎯 Muscles Worked

🎯

Primary

triceps

➕

Secondary

chest

Sit on the edge of a bench, hands gripping the edge beside your hips.

Walk your feet out, legs extended, and lower your hips toward the floor.

Bend your elbows to about 90°, keeping them pointing backward.

Press back up through your palms to full extension.

Keep your hips close to the bench throughout — don't drift forward.

What muscles does Bench Dips work?

Bench Dips primarily targets the triceps, with the chest working as secondary muscles.

How many sets and reps of Bench Dips should I do?

A typical starting point is 3 sets of 20 reps, adjusted based on your goal and experience level.

What equipment do I need for Bench Dips?

Bench Dips requires no equipment — it can be done with just bodyweight.

Get a personalised training program from a real coach — not a generic template.