Bench Dips
A beginner strength exercise for the triceps, done with just your bodyweight.
- Main muscles
- Triceps
- Also works
- Chest and Shoulders
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Movement
- Push
How to do the Bench Dips
- 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.
- 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.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Bench Dips
Dips - Triceps VersionBodyweight · Beginner
Incline Push-Up Close-GripBodyweight · Beginner
Body Tricep PressBodyweight · Beginner
Close-Grip Push-Up off of a DumbbellBodyweight · Intermediate
Push-Ups - Close Triceps PositionBodyweight · Intermediate
Standing Towel Triceps ExtensionBodyweight · Beginner
Body-UpBodyweight · Intermediate
Close-Grip Barbell Bench PressBarbell · Beginner
Questions
What muscles does the Bench Dips work?
Mainly the triceps, with the chest and shoulders helping.
Is the Bench Dips good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Bench Dips?
Good alternatives that train the triceps: Dips - Triceps Version, Incline Push-Up Close-Grip, Body Tricep Press or Close-Grip Push-Up off of a Dumbbell.
How many sets and reps of the Bench Dips should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).