Bench tricep dips

What bench dips train

Bench dips primarily target the triceps with supporting shoulder and chest work. The mechanics differ from parallel bar dips in important ways.

Primary mover

The triceps brachii does most of the work, particularly during the press up from the bottom. All three heads of the triceps engage. The vertical pressing pattern with elbows behind the body emphasises the long head specifically.

Supporting muscles

The anterior deltoids work substantially through the movement. Chest muscles assist with the press. The deltoids may actually fatigue before triceps in some trainees. The shoulder involvement is more pronounced than in parallel bar dips.

Shoulder stress consideration

The behind the body position of the arms stresses the front of the shoulder. Trainees with shoulder injuries may find bench dips problematic. The position is naturally restrictive for many shoulders. Speak to a physio if shoulder pain develops.

Setup and execution

Bench dip technique looks simple but several details affect both safety and effectiveness.

Starting position

Sit on a bench with hands gripping the edge beside the hips. Slide off the bench so your weight is supported by your arms. Legs extend forward with heels on the floor or on a second bench for harder variation. Arms straight at start.

The descent

Lower yourself by bending the elbows. Aim for upper arms parallel to floor. Keep elbows pointing back rather than flaring out. The descent should be controlled taking 2 to 3 seconds. Maintain upright torso throughout.

The ascent

Press back up to starting position. Focus on triceps doing the work. Avoid pushing with the legs which makes the movement easier and reduces tricep work. Full elbow lockout at the top completes the rep.

Common mistakes

Leaning forward shifts work to the chest. Insufficient depth reduces stimulus. Pushing through the legs reduces tricep work. Elbows flaring outward. Most issues come from rushing reps or poor body position.

Making it harder

Several progressions increase bench dip difficulty when bodyweight becomes too easy.

Elevated feet

Place feet on a second bench at the same height as your supporting bench. The position increases the bodyweight loading. The harder variation suits intermediate trainees. The progression should follow once 15 reps with feet on floor become easy.

Added weight

Place a weight plate on your lap or use a weight belt with chain. Start with light weight (5 to 10 kg) and progress gradually. The added load lets stronger trainees continue progressing. Most experienced trainees use some form of added resistance.

Single leg variation

Lift one leg off the floor while performing the dip. The variation reduces leg support and increases tricep loading. Alternate legs between sets. The progression suits intermediate trainees building toward more demanding variations.

Progress to parallel bar dips

When bench dips become too easy even with added resistance, move to parallel bar dips. The parallel bar version provides more stimulus and is generally a more challenging movement. The progression makes sense once basic strength is established.

Keep training

For harder progression, our Parallel Bar Dips With Upright Torso covers the next step. Assisted Dip Machine covers an alternative. And Best Tricep Exercises for Beginners covers where to start.