Bench Dips

Exercise for: Triceps

Difficulty to master: medium

To perform perfect bench dips, sit on a bench, hands beside hips. Slide off, legs extended. Lower body by bending elbows to 90 degrees, then push up. Keep back close.

#Info – Bench Dips

Bench dips are a great tricep exercise but require careful attention to form. Common mistakes include flaring elbows too wide and dropping too low, both risking shoulder strain. Keep elbows close and lower until arms are at a 90-degree angle. Adjust difficulty by extending legs further out or placing feet on another bench for advanced versions. Beginners can bend knees to reduce weight load. Engage core to maintain stability. Key benefits include tricep, shoulder, and chest strengthening. Always warm up before starting and avoid if experiencing shoulder pain.

#Equipment required

Bench

#Muscles involved

Triceps, deltoids, pectorals

#Related exercises

Bench Dips

Single-Arm Cable Triceps Extension

Single-Arm Cable Triceps Extension with Supinated Grip

Lying Dumbbell Triceps Extension

Seated Barbell French Press

Parallel Dip Bar

Lying Triceps Extension