Bench Dips

Bench Dips trains the triceps, chest, and front shoulders by lowering and pressing the body between or in front of fixed supports.

Primary muscle

Triceps

Primary musclesTriceps brachii

Secondary musclesPectoralis major, Anterior deltoids

Equipment

Bench

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How to perform Bench Dips

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Sit on the edge of a stable bench, place the hands beside the hips, and move the hips just in front of the bench with the feet supported.
Keep the shoulders down, chest open, and hips close to the bench as the elbows begin to bend.
Lower only through a comfortable shoulder range while the elbows point mostly backward.
Press through the palms and straighten the elbows to raise the body without shrugging.
Finish with controlled shoulders and stop the set if the front of the shoulder becomes painful.

Common Bench Dips mistakes

Wrists folding backward

Keep each wrist aligned with the forearm and maintain even pressure through the bench or handles.

Elbows flaring straight out

Use a comfortable diagonal elbow angle that keeps the forearms aligned with the resistance.

Losing trunk support

Keep the shoulders down, hips close to the bench, and feet planted instead of swinging to finish a repetition.

Forcing the bottom range

Stop before the shoulders roll forward or drop below the depth you can control.

When to modify or choose another exercise

Wrists folding backward: Keep each wrist aligned with the forearm and maintain even pressure through the bench or handles.
Losing trunk support: Keep the shoulders down, hips close to the bench, and feet planted instead of swinging to finish a repetition.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Close-Grip Incline Push-Up: Use an elevated surface to reduce body-weight resistance while training elbow extension.

How to use Bench Dips in a training program

Where it fits in a session

Use Bench Dips early in a workout focused on triceps, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Pair Bench Dips with Barbell Bent Over Rows or Standing Face Pull for complementary pulling work.
Keep the second exercise light enough that it does not reduce pressing stability or shoulder position.

Scale the movement