Bench Dips

How to do the Bench Dips

1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same triceps, with and without kit.

Close-Grip Dumbbell Press Dumbbell Lying Dumbbell Tricep Extension Dumbbell Standing One-Arm Dumbbell Triceps Extension Dumbbell Tate Press Dumbbell Close-Grip Barbell Bench Press Barbell Decline Close-Grip Bench To Skull Crusher Barbell

Harder than the Bench Dips

Bench Press with Chains expert · Barbell Chain Handle Extension intermediate · Other Equipment Seated Bent-Over Two-Arm Dumbbell Triceps Extension intermediate · Dumbbell

Superset the Bench Dips with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Barbell Curl biceps Barbell Curls Lying Against An Incline biceps

Common questions

What muscles does the Bench Dips work?

The Bench Dips primarily works the triceps, with the chest and shoulders as secondary movers. Close-Grip Barbell Bench Press, Close-Grip Dumbbell Press, and Close-Grip EZ-Bar Press train the same muscle, across 9 equipment types.

What equipment do you need for the Bench Dips?

None — the Bench Dips is bodyweight, so it works at home, in a hotel room or outdoors. Close-Grip Barbell Bench Press and Close-Grip Dumbbell Press also need nothing.

Is the Bench Dips suitable for beginners?

Yes, the Bench Dips is rated beginner. Bench Press with Chains, Chain Handle Extension, and Seated Bent-Over Two-Arm Dumbbell Triceps Extension are the progressions from here.

Where should the Bench Dips go in a workout?

Early — the Bench Dips is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Alternate Hammer Curl and Alternate Incline Dumbbell Curl later.

Similar exercises

Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell Dip Machine Machine