Bench Dips
The Bench Dips is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to Bench Dips
- 1
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.
- 2
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.
- 3
Using your triceps to bring your torso up again, lift yourself back to the starting position.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Bench Dips work?
The Bench Dips primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Bench Dips good for beginners?
Yes, the Bench Dips is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Bench Dips?
You need no equipment — just your bodyweight to perform the Bench Dips. This makes it ideal for home workouts.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
Track Your Progress
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