Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
See how Bench Dips could fit a workout
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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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Bench dips provide a starting point for the dip movement pattern using just a bench. By keeping feet on the ground, you control how much bodyweight your arms must lift. Progress by straightening legs, then elevating feet, then moving to parallel bars.
When to use it
Use for triceps or as a dip progression.
Who it's for
Beginners building toward parallel bar dips. Anyone wanting triceps work with minimal equipment. Those with shoulder limitations who cannot handle full dips.
Stay close to the bench—drifting forward shifts stress onto your shoulders instead of triceps. Go deep enough to feel the stretch but stop before your shoulders roll forward. If your shoulders hurt, you are probably going too deep.
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Sit on a bench and place hands beside your hips.
Slide off the bench with legs extended.
Lower your body by bending your elbows.
Go until your upper arms are parallel to the floor.
Push back up to the starting position.
Keep your back close to the bench.
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.
Use bench dips as a stepping stone toward parallel bar dips or as a tricep finisher when no dip station is available. Works well at the end of a pressing workout. Pair with push-ups for a complete bodyweight pushing session.
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.
Changing your shoulder position during the Bench Dips can redirect the movement away from your Triceps. Use the shoulder-blade position described in the setup and keep the motion controlled.
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.
Beginners building toward parallel bar dips. Anyone wanting triceps work with minimal equipment. Those with shoulder limitations who cannot handle full dips.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Bench Dips could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Bench Dips
The Bench Dips primarily targets the Triceps, making it an effective exercise for chest development. Secondary muscles worked during the Bench Dips include Lower chest, Front shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Bench Dips as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Bench Dips. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Bench Dips is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Bench Dips include: Dips (Chest Focused), Close-Grip Bench Press. These exercises target similar muscle groups as the Bench Dips and can be used as substitutes based on your equipment availability, gym setup, or training preferences.