How to Do Bench Dips
Step-by-step instructions, muscles worked and workouts that use the bench dips.
| Main muscles | Triceps |
| Also works | Chest, Shoulders |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended amount of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Arms Workout for Beginners5 exercises · about 31 min · BodyweightKettlebell Arms Workout for Beginners5 exercises · about 31 min · KettlebellResistance Band Arms Workout for Beginners5 exercises · about 31 min · Resistance BandBodyweight Upper Body Workout for Intermediate6 exercises · about 47 min · BodyweightKettlebell Upper Body Workout for Intermediate6 exercises · about 47 min · Kettlebell
Similar exercises
Gear for this exercise
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: