Bench Dip
The bench dip develops the triceps using body weight on two sturdy platforms or benches. The movement primarily targets the triceps but also effectively activates the chest and shoulders. It is suitable for developing upper body pushing strength and muscular endurance.
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Required equipment
Why Bench Dip?
The bench dip is an effective and versatile bodyweight exercise that primarily targets the triceps, the back of the upper arm. It is an excellent movement for developing upper body pushing strength and muscular endurance, while also effectively activating the chest and shoulders. To perform the movement, you only need two sturdy platforms or benches, making it an ideal option for both home workouts and the gym. The bench dip is suitable for movers of all levels. Beginners can make the movement easier by keeping their feet on the ground for support, while more experienced practitioners can increase the challenge by elevating their feet on another platform or adding weight on their thighs. Its ability to develop strength and endurance makes it a valuable part of almost any upper body training program. The movement also helps improve body control and a sense of stability, as it requires the simultaneous activation of several stabilizing muscles. When performed regularly, the bench dip helps build strong and functional triceps, which are key in many everyday activities and other pushing exercises.
Benefits
Effectively strengthens the triceps.
Develops upper body pushing strength.
Improves muscular endurance.
Activates the chest and shoulders.
Promotes functional strength.
Improves body control.
Muscle groups
Primary
- triceps10
- triceps10
Secondary
- chest6
- chest6
- deltoids6
- deltoids6
Stabilizers
- abs4
- forearm3
- forearm3
How to perform
Setup
- Place two benches: one behind for hand support, the other in front for heels (alternatively, feet on the ground).
- Sit on the edge of the bench, place your palms on the edge next to your hips, fingers facing forward, elbows slightly back.
- Shift your hips off the edge of the bench, extend your legs or keep your knees bent depending on the difficulty level. Keep your chest open and shoulder blades slightly back and down.
Execution
- Lower yourself in a controlled manner by bending your elbows backward until your upper arms are about parallel to the ground or you feel a stretch in the chest/triceps area.
- Pause briefly at the bottom position, maintain support from the shoulder blades, do not let your shoulders rise to your ears.
- Push back up by extending your elbows until there is nearly full extension at the elbow joint without hyperextension. Repeat for the desired number of repetitions.
Coaching cues
- •Keep your elbows pointing backward, do not flare them out too much to the sides.
- •Maintain a neutral neck and look forward; do not push your head forward or shrug your shoulders up.
Common mistakes
❌ Hips too far from the bench
Why it's wrong: If the hips are too far from the bench, the strain unnecessarily shifts to the shoulders and lower back, increasing the risk of injury and reducing effective loading on the triceps.
✓ Fix: Keep your hips as close to the bench as possible throughout the movement. Imagine sliding up and down the bench.
❌ Shoulders rising to the ears
Why it's wrong: Shoulders rising up or forward leads to an unnatural position, strains the shoulder joint, and reduces triceps activation.
✓ Fix: Keep your shoulders down and back. Squeeze your shoulder blades slightly together and down before starting the movement and keep them active.
❌ Movement too deep
Why it's wrong: Excessive depth, especially if mobility is limited, can overstretch the shoulder joint and expose it to injuries.
✓ Fix: Lower yourself only to the point where your upper arms are parallel to the ground or slightly below. Controlled movement is more important than extreme depth.
Frequently asked questions
Is the bench dip effective for the chest muscles?
Although the bench dip primarily targets the triceps, it also activates the chest muscles, particularly the lower part of the chest. Chest muscle activation is emphasized if you keep your hands wider and lean slightly forward. It is an excellent accessory movement for chest training.
How can I make the bench dip easier or harder?
You can make the movement easier by keeping your feet on the ground and using your legs for some upward assistance. To make it harder, elevate your feet on another platform or add weight on your thighs (e.g., weight plate or dumbbell).
How often should I do bench dips?
The training frequency depends on your goals and overall training program. For muscle growth and strength, 2-3 times a week is a good starting point. For endurance, you can do it more often, even 3-4 times a week, but remember to give your muscles enough recovery time.
Why do my shoulders hurt during bench dips?
Shoulder pain can result from several factors, such as excessive depth, poor posture (shoulders forward or up), or insufficient warming up. Check your technique, avoid excessive depth, and ensure your shoulder blades are active and shoulders are down. Seek professional help if needed.
Safety tips
- Warm up your shoulders and elbows thoroughly before the movement with rotations and light stretches.
- Keep your elbows close to your body during the movement to avoid overloading the shoulder joints and maximize triceps engagement.
- Never let your shoulders rise to your ears or round forward; keep them down and back.
- Start with an easier version (feet on the ground) and progress to a harder one only when your technique is fully mastered and you feel confident.
- Listen to your body; if you feel pain during the movement, stop immediately and check your technique or seek professional help.
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