Bench Dip
A dip performed with the hands on a bench behind you and feet on the floor, a beginner-friendly triceps builder.
Primary muscles
- Triceps
Secondary muscles
- Front Delts
- Chest (Pectoralis Major)
- Sets
- 3
- Reps
- 10–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the edge of a bench, place hands beside the hips with fingers forward, slide the hips off the bench and walk the feet out with knees bent.
Keep the hips close to the bench and the chest up.
Bend the elbows straight back to lower the body.
Stop when the upper arms are about parallel to the floor or earlier if the shoulders feel strained.
Press through the palms to straighten the arms.
Breathing: Inhale as you lower, exhale as you press up.
Coaching tips
Elbows point back, not out
Hips close to the bench
Straighten the legs to make it harder
Common mistakes
Dipping too deep
Letting the shoulders roll forward
Drifting the hips away from the bench
Safety notes
Limit depth to a range where the front of the shoulder stays comfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.