Bench Dips
Auto DetectedBodyweight bench dips involve lowering and raising your body using arm extension on a bench edge, targeting triceps while engaging shoulders and chest for upper body strength and endurance.
About Exercise
Equipment
Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Chest, Abs, Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Chest
5/10Lower Chest
Abs
4/10Traps
3/10Lower Traps
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the edge of a sturdy bench with hands placed next to your hips, shoulder-width apart. Extend your legs forward, lift your hips off the bench, and keep shoulders retracted.
- Bend elbows to lower your body until upper arms are parallel to the floor.
- Keep elbows pointing back and close to your body.
- Pause briefly at the bottom.
- Push through palms to extend elbows and raise your body.
- Squeeze triceps at the top without locking elbows.
- Maintain core engagement and neutral spine throughout.
- Repeat for desired reps with controlled movement.
Coaching Tips
Form Cues
- Elbows tucked
- Shoulders down and back
- Core tight
- Chest up
- Controlled descent
Breathing
Inhale as you lower your body, exhale as you push up while bracing your core.
Tempo
2-1-1
Range of Motion
Lower until elbows reach 90 degrees with upper arms parallel to floor; extend arms fully at top without hyperextension.
Safety
Safety Notes
- Avoid if you have shoulder impingement or pain
- Do not lock elbows at top
- Stop if shoulders feel strained
- Use bent knees for easier variation
Spotting
Not typically needed for bodyweight version; self-spot by using feet for assistance if form breaks.
Common Mistakes
- Flaring elbows outward
- Shrugging shoulders
- Lowering too deep past 90 degrees
- Using momentum
- Arching back
When to Avoid
- Shoulder impingement
- Acute elbow pain
- Recent shoulder injury
Flexibility Needed
- Adequate shoulder flexion and extension
- Wrist flexibility for hand placement
Build Up First
- Basic upper body strength
- Familiarity with push-up form
Also known as
Triceps Dips, Chair Dips
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