How to do a Bench Dip

Authored by Fitbod

About Bench Dip

Sets Logged
3,557,861
Popularity Rank
42nd
Difficulty
Beginner
Triceps Strength
94 mSCORE 9th
Equipment Required
  • Photo of Flat Bench
    Flat Bench
Primary Muscles
Secondary Muscles

Instructions: How To

Bench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.

  1. Sit perpendicular on a bench with your palms placed on the bench closely to your hips.
  2. Support your bodyweight with your arms while you bring your hips forward off of the bench and extend your knees to put support through your heels on the ground.
  3. Descend your hips by flexing your elbows and keep them close to your body while maintaining your chest up, and shoulders back.
  4. Once your upper arms are parallel with the ground, raise yourself back to the starting position by extending your elbows.

Common Mistakes

  • Shoulder Shrug

    Don’t allow your shoulders to rise during this exercise. This will make the exercise less effective, and increase your risk of injury. Keep your shoulders down and back as you perform this exercise. This will help keep tension in your triceps, and help keep your shoulders healthy.

  • Flat Feet

    You want to keep your legs fully extended during this exercise with just your heels in contact with the ground. This will help keep you in the right position for this exercise, but it can also place unwanted tension on your knees. If you feel pain in your knees with these positioning consider using an alternative exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Sets & Reps