General exercise guide
Bench Dip
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Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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Bench dips are a bodyweight tricep exercise that requires only a sturdy bench or chair. They serve as an easier progression than parallel bar dips, making them accessible for beginners. The position works your triceps through full range of motion while also engaging your front shoulders.
When to use it
Use as beginner dip variation or high-rep tricep work.
Who it's for
Beginners or those unable to do parallel bar dips.
Coaching Note
Keep your back close to the bench throughout the movement—do not let your hips drift forward away from the edge. Lower until your elbows reach 90 degrees; going deeper places excessive stress on your shoulder capsule. To increase difficulty, extend your legs fully or elevate your feet.
Muscles worked: Bench Dip
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Bench Dip form guide
- 1
Sit on edge of bench, hands gripping edge beside hips.
- 2
Slide hips off bench with legs extended.
- 3
Lower body by bending elbows to 90 degrees.
- 4
Keep back close to bench.
- 5
Press up by extending elbows.
- 6
Repeat for desired reps.
What are the best tips for the Bench Dip?
Bend knees to make easier.
Extend legs fully to make harder.
Add weight on lap for resistance.
When to Use the Bench Dip
Use bench dips when parallel bar dips are too difficult, for high-rep metabolic work, or when training at home with limited equipment. They work well as a finisher after heavier tricep work, or as your primary tricep movement if you are building toward full dips.
What are common Bench Dip mistakes to avoid?
Going too deep - stresses shoulders.
Changing your shoulder position during the Bench Dip can redirect the movement away from your Triceps. Use the shoulder-blade position described in the setup and keep the motion controlled.
Letting hips drift forward.
Losing hip position during the Bench Dip changes the loading pattern and can reduce the intended work for your Triceps. Keep your hips aligned with the setup cues and move only through the range you can control.
Not bending to 90 degrees.
During any pressing movement like the Bench Dip, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Is the Bench Dip right for you?
Beginners or those unable to do parallel bar dips.
How to Program the Bench Dip
Strength8-10 reps
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth12-20 reps
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance20-30 reps
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 45-60 seconds.
Where Bench Dip fits in your workout
This is one example of how Bench Dip could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Bench Press4 × 8
- Incline Dumbbell Press3 × 10
- Bench Dip3 × 12
- Overhead Triceps Extension3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Bench Dip?
Dip
TricepsDip StationIntermediate
Tricep Pushdown
TricepsCableBeginner
Close Grip Push-Up
TricepsBodyweightBeginner
Other Variations
- Feet Elevated Bench Dip
- Weighted Bench Dip
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Safety Notes
- Dont go too deep.
- Keep back close to bench.