Want to get stronger, leaner, and take your fitness to the next level? Explore our workout programs now!
When it comes to simple yet effective bodyweight exercises for arm development, bench dips are an old-school favorite that still delivers serious results. This bare-bones move targets the triceps, using only your bodyweight and a bench to fire up the back of your arms.
Keep Your Back Close to the Bench – Don’t drift forward.
Bench dips aren’t merely a hotel-room or home workout fix they are a true test of triceps strength and endurance. This move, which shifts the majority of the workload onto the long head of the triceps, is also great for developing that coveted horseshoe shape, as well as increasing shoulder stability and pressing strength.
Whether you’re a newbie developing control of your own bodyweight or a game-ahead lifter covering ground with a high-rep finisher, bench dips should be part of your routine. Let’s go through how to do them correctly, what makes them so effective, and how to maximize each rep.
How to perform the Bench Dips (Video):
Personal trainer from the HermQ team showing how to do the Bench Dips.
Bench Dips: How To
Don’t Shrug Your Shoulders – Keep traps relaxed and down.
Sit on the edge of a sturdy bench. Place your hands on the edge beside your hips, fingers pointing slightly outward (not straight forward) to allow for better shoulder alignment.
Extend your legs out in front of you, heels on the floor, and slide your hips off the bench.
Roll your shoulders down and back. Avoid shrugging or allowing them to collapse forward—this protects the rotator cuff and maintains joint integrity.
Lower your body by bending your elbows. Keep your elbows tucked in, not flaring out.
Only go as low as you can while keeping the shoulders stable—roughly until your upper arms are parallel to the floor.
Press through your palms and extend your elbows to raise your body back to the starting position.
Keep your shoulders in the same retracted and depressed position throughout the movement.
Bench Dips: Benefits
Pause at the Bottom – Increases time under tension.
Triceps Isolation: Bench dips are a bodyweight option that really works the triceps — especially the long head — building arm size and strength.
Minimal Equipment Needed: All you have to do is find a bench, a sturdy chair or even a step — ideal for a home workout or when you’re on vacation..
Helps Your Shoulder To Stabilize (If Done Correctly): Doing dips with retracted and depressed shoulders promotes scapular stability, which is good for shoulder health in general.
Scalable for All Levels: Beginners can bend their knees and keep their feet flat to reduce load. For more advanced practitioners, legs can be straightened or feet elevated for a greater challenge.
Amazing Finisher for the Upper Body: Bench dips are a killer burnout move at the end of a chest or triceps day, providing high-rep conditioning with controlled form.
Bench Dips: Mistakes to Avoid
Warm Up Elbows First – Dips can be tough on joints.
Shoulders Shrugging or Hanging Forward: This is the #1 issue. It stresses the rotator cuff too much and squeezes structures in your shoulder, causing pain or injury.
Flaring Elbows Out to the Side: By doing so, you’re transferring tension from the triceps to the shoulders, which can decrease efficacy and increase the risk of injury.
Excessive Lowering Beyond Safe Shoulder Zone: Rotational dynamics while dropping too deep compress soft tissue and stress joints. Stop when elbows reach a roughly 90-degree bend.
Hands Too Close to Body or Inward Rotated: If the thumbs point in, it promotes internal rotation of the shoulder, subsequently pulling it forward. Instead, slightly rotate your hands outward.
Relying on Momentum Instead of Control: Fast, jerky dips are unproductive and dangerous. Maintain a slow and controlled pace to get the most out of your triceps while also protecting your joints.
When to Use Bench Dips
Avoid Going Too Low – Protect those shoulders.
As an assistance movement
Great after compound pushing movements like bench presses, push-ups, or overhead presses, when you want to hit the triceps more directly.
Burnout sets
Excellent for closing out an upper-body session when you want to completely exhaust the triceps and enhance muscle growth.
In at-home or travel workouts
Ideal when equipment is limited — do them anywhere you have a bench, chair or stable surface to perform them on.
In supersets or circuits
Easy to pair with other exercises to create efficient, high-intensity training sessions.
If shoulder health is solid
Best used when you’re able to maintain proper shoulder positioning — avoid if you’re struggling with instability or pain.
For triceps isolation
An easy and effective move to increase the strength and size of your arms with only your bodyweight.
Expert Training Tips
Superset with Overhead Extensions – For full triceps burnout.
Externally Rotate Your Hands Slightly
Pointing your fingers out to the sides instead of straight in front of you externally rotates the shoulder, which lessens the risk of shoulder impingement.
Pack Your Shoulders
Think “shoulders down and back.” This stabilizes the scapula and prevents stress on the rotator cuff tendons and bursa.
Focus on the Triceps
If you’re keeping your shoulders stable and keeping your push coming through the elbow, not the shoulder, your triceps should do the majority of the work—just what you’re looking for.
Progress Smartly
If you’re just starting with dips, go with bent knees and flat feet on the floor so as to lighten the load. As you build strength, straighten your legs or put your feet higher for more intensity.
