Exercise Guide
How to do bench dip
Master the setup, range of motion, and tempo for safer, more effective reps.
Overview
The Bench Dip is a classic triceps exercise that you can do almost anywhere. By using a bench, chair, or even a sturdy ledge, you use your own body weight to target the back of your arms.
Unlike overhead presses, which move weight toward the ceiling, the dip is a 'downward push.' This makes it a fantastic way to build the triceps and the lower part of the chest. It’s highly scalable—you can make it easier by bending your knees or harder by straightening your legs or adding weight to your lap.
Why Use It
- Directly targets all three heads of the triceps for better arm definition.
- Requires no fancy equipment—perfect for home or travel workouts.
- Improves lockout strength for other big moves like the bench press.
When to Use It
This is a great accessory move to perform after your main chest or shoulder pressing exercises. It also works well in a circuit or as a high-rep finisher.
Instructions for Proper Form
Setup
- The Bench: Find a sturdy bench or chair. Sit on the edge and place your hands right next to your hips, fingers hanging over the edge.
- The Legs: Step your feet out.
- Easier: Keep your knees bent and feet flat.
- Harder: Keep your legs straight and rest on your heels.
- The Lift-Off: Push through your palms to lift your hips off the bench. Slide forward just enough to clear the edge.
Execution
- The Descent: Bend your elbows to lower your hips toward the floor. Keep your back so close to the bench that it almost brushes against it.
- The Depth: Stop when your elbows reach a 90-degree angle or you feel a good stretch in your triceps.
- The Push: Drive through your palms to straighten your arms and return to the start. Squeeze your triceps hard at the top.
Coaching Tip: Don't let your shoulders 'shrug' up toward your ears as you lower down. Keep your neck long and your shoulders pushed down.
Common Mistakes
- Drifting Away: Letting your body move too far forward from the bench. This puts massive, unnecessary stress on the front of your shoulders.
- Shrugging: Letting your shoulders collapse toward your ears. Keep your chest proud!
- Half-Reps: Not going low enough or not locking out at the top. Use the full range for the best results.
Mistakes by Level
Beginner
- Using the legs to 'bounce' the body up and down.
- Flaring the elbows out to the sides.
Intermediate
- Going too deep and causing shoulder discomfort.
- Rushing the reps and losing the mind-muscle connection.
Advanced
- Adding too much weight to the lap and losing torso position.
- Failing to lock out the elbows completely.
Mechanics
Use these setup and execution anchors to keep the rep organized, repeatable, and easier to progress.
Movement Pattern
Vertical Push
Body Position
Other
Load Style
Bodyweight
Muscles Worked
Primary
- Triceps
Secondary
- Front-delts
- Chest
Stabilizers
- Core
- Traps
Setup Requirements
- Sit on the edge of a stable bench and place your hands next to your hips.
- Grip the edge of the bench with your palms down and fingers pointing forward.
- Extend your legs out in front of you.
- Lift your butt off the bench and support your weight with your arms.
Form Checklist
- Is your back staying close to the bench (not drifting forward)?
- Are your elbows pointing straight back (not flaring out)?
- Are you keeping your chest up and shoulders down?
- Are you reaching a full lockout at the top?
Range of Motion
Lower your body by bending your elbows until your upper arms are roughly parallel to the floor, then push back up to a full lockout.
Breathing Pattern
Inhale as you lower your body; exhale as you push yourself back up.
Tempo Guidance
Lower yourself slowly (2 seconds), pause for a split second at the bottom, and push up decisively.
Caution Notes
- If you feel pain in the front of your shoulder, don't go as deep. Stop the descent when you feel a mild stretch.
Programming
Treat these guidelines as practical programming defaults, then scale load, volume, and frequency to match the rest of the training week.
Best For
- Isolating the triceps.
- Building bodyweight strength.
- High-volume arm training.
Goal Tags
Rep Ranges
- 10-15 reps for muscle growth.
- 15-20+ reps for endurance and a pump.
- 8-12 reps if you are using added weight on your lap.
Set Guidance
3-4 sets. Focus on feeling the triceps do the work rather than just moving up and down.
Rest Guidance
Rest 45-60 seconds between sets.
Frequency
Can be done 2-3 times per week.
Pairings
- Pair with bicep curls for a complete arm superset.
- Use as a finisher after bench press or overhead press.
Audience Notes
- Beginners should start with knees bent and feet flat on the floor to reduce the load.
- Advanced lifters can elevate their feet on a second bench to increase the challenge.
Substitution Targets
- Tricep pushdowns
- Close-grip bench press
- Parallel bar dips
Variations
Use progressions to increase difficulty when you master the movement, and regressions if you struggle with proper form or face mobility limitations.
Regressions
Bent-Knee Bench Dip
Shortens the lever and allows your legs to assist more with the weight.
Best for: Beginners or those with limited upper-body strength.
Progressions
Feet-Elevated Bench Dip
Placing your feet on another bench increases the percentage of body weight you have to lift.
Best for: Intermediate lifters looking for a challenge.
Weighted Bench Dip
Placing a plate or dumbbell on your lap adds external resistance.
Best for: Advanced lifters focusing on hypertrophy.
FAQ
Common Questions
Are bench dips bad for your shoulders?
They can be if you drift too far from the bench or go too deep. Keep your back close to the bench and stop at a 90-degree elbow bend to keep your shoulders safe.
How do I make them harder without weights?
Elevate your feet on a chair or another bench, or slow down the tempo (take 4 seconds to lower yourself).
Alternatives
Start with the closest related options, then browse fallback alternatives that keep the same primary training focus.