BENCH DIPS
Triceps Strength Builder
Primary Muscles
Exercise Description
Sit on a bench with hands beside your hips. Slide off with legs extended. Lower by bending elbows to about 90°, keeping your back close to the bench, then press back up.
How To Perform
Sit on the edge of a sturdy bench with your hands placed beside your hips, fingers forward and palms flat.
Walk your feet forward and slide your hips off the bench. Keep your legs extended and heels on the floor (bend knees for an easier variation).
Lower your body by bending your elbows until they reach roughly a 90° angle. Keep your back close to the bench and elbows tracking back, not flared.
Pause briefly at the bottom while maintaining shoulder control (no shoulder roll).
Press through your palms to extend the elbows and return to the starting position under control.
Expert Tips
Keep elbows close - Avoid flaring elbows to protect shoulders and keep the load on the triceps.
Limit depth to joint-friendly range - Lower until elbows reach about 90°. Going too low can strain the anterior shoulder.
Progress intelligently - Make it harder by extending legs further or elevating feet on another bench. Make it easier by bending the knees.
Maintain trunk tension - Engage your core and keep the chest open to prevent shoulders from rolling forward.
Common Mistakes
Elbows flaring out - This shifts stress to the shoulders and reduces triceps engagement.
Dropping too low - Going below your comfortable range can cause shoulder discomfort or strain.
Shoulders rolling forward - Keep the chest open and scapula set to protect the shoulders.
Hips drifting away from bench - Keep your back close to the bench to maintain proper leverage and form.
Info – Bench Dips
Bench dips are an effective triceps exercise but require attention to form. Keep elbows close, lower to about a 90° bend, and avoid dropping too low to reduce shoulder strain. Adjust difficulty by extending the legs or elevating the feet; bend the knees for an easier variation. Engage your core to maintain stability and always warm up the shoulders before training.
Equipment Required
Bench