How to Do the Bench Dip
The bench dip is a bodyweight triceps exercise using a bench behind you. It is easy to set up almost anywhere, and bending your knees or keeping the range moderate keeps it beginner friendly.
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Muscles worked
Primary
- Triceps
Secondary
- Chest
- Shoulders
How to do the Bench Dip
- 1
Sit on the edge of a bench with your hands next to your hips, fingers pointing forward.
- 2
Slide your hips off the bench and extend your legs, or bend your knees to make it easier.
- 3
Keep your elbows pointing back and your chest tall.
- 4
Lower your body by bending your elbows to about 90 degrees.
- 5
Pause briefly at the bottom.
- 6
Press through your palms until your arms are straight.
- 7
Keep your back close to the bench throughout.
Form cues to remember
- Elbows point straight back
- Stay close to the bench
- Stop around 90 degrees
- Press through your palms
Bench Dip video tutorial
Common mistakes
Dropping too low
Stop when your elbows hit 90 degrees to protect the shoulders.
Letting the elbows flare
Point them back and keep them close.
Drifting away from the bench
Keep your hips close to the bench.
Shrugging the shoulders
Keep your shoulders down and away from your ears.
Sets and reps
| Muscle growth | 3 sets of 8–15 reps, 60–90 sec rest |
|---|---|
| Endurance | 2–3 sets of 15–25 reps, 45–60 sec rest |
The deep shoulder position puts strain on the front of the shoulder, so stay at 90 degrees and skip them if you have shoulder pain. Bend your knees to reduce the load.
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Track your Bench Dip and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Bench Dip FAQ
Are bench dips bad for your shoulders?
They can be if you drop too deep, because the shoulder extends behind your body under load. Keep your depth moderate and stop if you feel pinching.
How do I make bench dips harder?
Straighten your legs, elevate your feet on another bench, or add weight to your lap. Slowing the lowering also adds difficulty.
Bench dips or close-grip bench press for triceps?
The press lets you load heavily and is easier on the shoulders, while bench dips are bodyweight only. Choose based on equipment and shoulder comfort.
