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Exercise guide
Bench Dips
A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps.
What this exercise works
- Muscles
- triceps brachii · anterior deltoid · pectoralis major
- Goals
- hypertrophy · strength
- Equipment
- Bench
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on a bench and place your hands on the edge beside your hips.
- Slide your hips off the bench with legs extended.
- Lower your body by bending your elbows to 90 degrees.
- Press through your palms to return to the start.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your hips close to the bench as you lower.
- Avoid letting your shoulders roll forward at the bottom.
Make the movement easier or harder
- Bend your knees to make the movement easier.