Bench Dip exercise is a compound bodyweight exercise that works the chest, triceps, the front head of the shoulders and the traps.

This is an exercise that can be done in a gym, the home or on a park bench.

Bench Dips is usually done as a finisher in a triceps exercise rotation.

It can also be used as a warm up before a pressing exercise for chest and shoulders.

Bench Dips Exercise How To

  • Sit horizontally on the edge of a flat bench.
  • Position your body away from the flat bench in a seated position; your arms supporting your bodyweight on the bench. Keep your legs bent and closer together to engage the lower abdominals. Arms must remain slightly wider than shoulder width and straightened out.
  • Dip your glutes toward the floor by bending the arms until they are past 90 degrees. Lower your glutes until you feel a stretch on your triceps, lower chest and shoulders.
  • Press your body back up to the starting position by extending the arms until they are straightened out. Contract the triceps hard by holding the position for a count of “one”.
  • Another version is to simply perform Bench Dips with straight legs. This increases the range of motion and takes away the lower body in the exercise.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Always keep your glutes close to the bench when doing Bench Dips. Keep your elbows in place.

It should not flare out to the side which places compression forces on your joints.

Variations: Assisted Dips, Weighted Tricep Dips

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Bench Dips

How To Do Bench Dips (Triceps)