Bench Dips
Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for triceps or as a dip progression. The Bench Dips — a compound pushing movement — is one of the most effective ways to train your chest, with secondary work on your Lower chest and Front shoulders.
Everything You Need to Know About the Bench Dips
The Bench Dips is a good for beginners exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for triceps or as a dip progression. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners and intermediate lifters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Bench Dips — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Bench Dips?
- 1
Sit on a bench and place hands beside your hips.
- 2
Slide off the bench with legs extended.
- 3
Lower your body by bending your elbows.
- 4
Go until your upper arms are parallel to the floor.
- 5
Push back up to the starting position.
- 6
Keep your back close to the bench.
What are the best tips for the Bench Dips?
Keep your back close to the bench.
Don't go too deep - maintain a safe range of motion for your flexibility.
Legs bent = easier, legs straight = harder.
Great beginner dip variation.
Common Bench Dips mistakes
Going too deep which places excessive stress on joints.
During any pressing movement like the Bench Dips, 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.
Shoulders rolling forward.
Without proper shoulder positioning during the Bench Dips, your Triceps can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Not staying close to bench.
During any pressing movement like the Bench Dips, 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.
Bench Dips — who it's best for
Beginners and intermediate lifters.
How to Program the Bench Dips
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 12-15 reps. Rest 60s.
What are good alternatives to the Bench Dips?
Other Variations
- Elevated Bench Dips
- Weighted Bench Dips
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bench Dips — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't go too deep.
- Stop if you feel shoulder pain.