Bench Dip
Primary
Triceps
Secondary
Chest, Front Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
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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.
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.
Without proper shoulder positioning during the Bench Dip, your Triceps can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Letting hips drift forward.
Losing hip position during the Bench Dip shifts the loading pattern away from your Triceps and can compress your lower back. Stay planted and let your Triceps do the work.
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
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.
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.
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.
What are good alternatives to the Bench Dip?
Dip
Tricep Pushdown
Close Grip Push-Up
Other Variations
- Feet Elevated Bench Dip
- Weighted Bench Dip
Frequently Asked Questions About the Bench Dip
The Bench Dip primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Bench Dip include Anterior deltoid, Chest, providing additional training stimulus. Stabilizer muscles engaged include Core.
Yes, the Bench Dip is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners or those unable to do parallel bar dips. Start with lighter weights to master proper form before progressing.
For the Bench Dip, the recommended approach depends on your goals. 3 sets of 15-20 reps. Rest 45-60 seconds. For strength, use 8-10 reps. For muscle growth, perform 12-20 reps. For endurance, complete 20-30 reps.
Yes, the Bench Dip can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting triceps.
Good alternatives to the Bench Dip include: Dip, Tricep Pushdown, Close Grip Push-Up. These exercises target similar muscle groups as the Bench Dip and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Dont go too deep.
- Keep back close to bench.