Learn how to do bench dips to strengthen your triceps, shoulders, and chest with this simple guide. Improve your workout with this easy, effective exercise.
Introduction
Bench dips are a classic bodyweight exercise that primarily targets the triceps, along with the shoulders and chest. This simple yet effective move can be performed using just a bench, chair, or any stable surface. Bench dips are a great addition to your workout routine, whether you’re at home, the gym, or on the go.
In this guide, we’ll break down the proper technique to perform bench dips safely and effectively, along with some variations to make the exercise easier or more challenging, depending on your fitness level. Proper form is key to maximizing the benefits of this exercise while avoiding injury.
What is Bench Dips?
Bench dips are a bodyweight exercise primarily used to target the triceps, the muscles at the back of your upper arms. They also engage the shoulders and chest, making them an effective compound exercise for building upper body strength.
To perform a bench dip, you use a bench, chair, or any stable surface for support. By lowering and raising your body using your arms, you activate key muscle groups, focusing on the triceps. Bench dips can be done anywhere, making them a versatile and accessible exercise for building upper body strength.
Type of bench Dips
Bench dips can be modified in several ways to suit different fitness levels and goals. Here are the main types of bench dips:

- Standard Bench Dips
The classic version where you sit on the edge of a bench and lower your body by bending your elbows. This version targets the triceps, shoulders, and chest. - Bench Dips with Elevated Feet
This variation involves placing your feet on another bench or elevated surface, making the movement more challenging. Elevating the feet increases the load on the triceps, shoulders, and chest. - Bench Dips with Added Weight
For more advanced users, you can add resistance by placing a weight on your lap (such as a dumbbell or a weight plate) while doing bench dips. This increases the intensity and helps build muscle mass more quickly. - Knee-Bent Bench Dips
This is an easier variation where you bend your knees and keep your feet flat on the floor. This version reduces the amount of bodyweight you’re lifting and is perfect for beginners. - Negative Bench Dips
In this version, you focus on the lowering (eccentric) phase of the dip. You start by lifting your body up (using assistance if needed) and then slowly lower yourself down. This helps build strength and control. - Triceps Dips with Narrow Grip
In this variation, your hands are placed closer together on the bench, which puts more emphasis on the triceps and less on the chest and shoulders. - Bench Dips with Slow Tempo
This variation involves performing the movement at a very slow pace, especially during the lowering phase. This increases time under tension and can help improve muscle endurance and strength.
How to Do Bench Dips [1]
Bench dips are a fantastic bodyweight exercise that targets your triceps, shoulders, and chest. It’s an excellent way to build upper body strength, and the best part is, you don’t need much equipment. All you need is a stable bench, chair, or step. Whether you’re a beginner or looking to challenge yourself, bench dips are a great addition to any workout routine.
Here’s how to do bench dips with proper form to ensure you get the most out of the exercise:
Step-by-Step Guide to Doing Bench Dips
1. Set Up Your Position
- Sit on the edge of a stable bench or chair with your hands resting beside your hips, fingers pointing forward or slightly inward.
- Place your feet flat on the ground, knees bent at about a 90-degree angle.
- Keep your back straight and shoulders relaxed.
2. Lower Your Body
- Keeping your elbows close to your body, slowly bend your arms and lower your body toward the floor.
- Continue lowering until your upper arms are parallel to the ground or until your elbows reach about a 90-degree angle.
- Keep your chest lifted and your back close to the bench.
3. Push Back Up
- Press through your palms to push your body back up to the starting position, straightening your arms.
- Focus on using your triceps to power the movement rather than pushing through your legs or relying on momentum.
- Keep the movement controlled—avoid jerking or bouncing.
4. Repeat
- Perform the desired number of repetitions, making sure to maintain proper form throughout.
- If you want to challenge yourself further, you can extend your legs or add weights (e.g., placing a dumbbell on your lap).
Benefits of Bench Dips
Bench dips are a simple yet effective exercise that primarily targets your triceps, shoulders, and chest. They’re easy to do, require minimal equipment, and can be done anywhere, making them a perfect addition to your workout routine. Whether you’re a beginner or an advanced athlete, bench dips offer a range of benefits that can help improve your overall strength and fitness.
- Strengthens the Triceps
The primary benefit of bench dips is that they focus on strengthening the triceps, which are the muscles located at the back of your upper arms. By regularly performing bench dips, you can build stronger and more defined triceps, improving arm strength and appearance. - Tones Your Shoulders and Chest
In addition to targeting the triceps, bench dips also engage your shoulders and chest. As you lower and raise your body, these muscles work together, helping to tone and shape the upper body, giving you a more balanced physique. - Improves Upper Body Strength
Since bench dips require you to lift and lower your body weight, they are excellent for building overall upper body strength. This exercise helps improve pushing strength, which is beneficial for other exercises and everyday activities, such as lifting or pushing objects. - Enhances Muscle Endurance
Performing bench dips regularly helps improve muscle endurance, especially in the arms, shoulders, and chest. As you get stronger, you’ll be able to perform other exercises and activities that require sustained upper body strength with greater ease. - Engages the Core
Although bench dips primarily target the upper body, they also engage your core muscles. To maintain proper form and stability, you need to keep your core tight, which helps strengthen your abs and lower back over time. - Convenient and Easy to Do
One of the best things about bench dips is that they require very little equipment—just a bench, chair, or any stable surface. You can easily do them at home, the gym, or even outdoors, making them a versatile exercise that can be done anywhere. - Adjustable for All Fitness Levels
Bench dips are suitable for people of all fitness levels. If you’re a beginner, you can modify the exercise by keeping your feet flat on the floor or bending your knees. For more of a challenge, you can elevate your feet or add weights to increase intensity. - Builds Functional Strength
Bench dips help develop functional strength, which is strength that is useful in daily activities. The pushing motion mimics real-life movements like lifting, pushing, and carrying, making bench dips a great exercise to improve overall functional fitness.
Diet Plan for Bench Dips
To get the most out of your bench dips and other strength-training exercises, it’s important to fuel your body with the right nutrients. A well-balanced diet can help you build muscle, recover faster, and improve performance. By focusing on the right mix of protein, healthy fats, and complex carbohydrates, you can maximize the benefits of your workouts and see better results.
Here’s a simple, easy-to-follow diet plan that supports your strength training and helps you achieve your fitness goals.
Simple Diet Plan for Bench Dips: Nutrient-Rich Meals
Meal | Foods to Include | Why It Helps |
---|---|---|
Breakfast | Scrambled eggs, whole grain toast, avocado, and banana | Protein for muscle growth, complex carbs for energy, and healthy fats for recovery. |
Morning Snack | Greek yogurt with berries and nuts | Protein for muscle building and antioxidants for faster recovery. |
Lunch | Grilled chicken breast, quinoa, mixed vegetables | Lean protein for muscle repair, complex carbs for sustained energy. |
Afternoon Snack | Apple with peanut butter or a protein smoothie | Maintains energy and provides protein to support muscle recovery. |
Dinner | Salmon, brown rice, steamed broccoli | Omega-3s for joint health, protein for muscle recovery, and fiber for digestion. |
Evening Snack | Cottage cheese with almonds | Slow-digesting protein for overnight muscle repair. |
Hydration
Don’t forget to drink plenty of water throughout the day. Staying hydrated is key to keeping your body functioning at its best during workouts and recovery.
Tips for Success
Bench dips are a great exercise for building upper body strength, especially for your triceps, shoulders, and chest. To get the most out of your bench dips and avoid injury, it’s important to use the right techniques and strategies. Here are some simple tips to help you perform bench dips correctly and see better results.

- Focus on Proper Form
Keep your back close to the bench and your elbows slightly pointed backward. This will target your triceps and protect your shoulders. Make sure your shoulders are relaxed throughout the movement. - Control Your Movements
Don’t rush through the exercise. Lower your body slowly and push yourself up with control. This helps engage your muscles more effectively and reduces the risk of injury. - Increase Intensity Gradually
As you get stronger, challenge yourself by raising your feet, adding weight, or increasing the number of reps and sets. Gradually making the exercise harder will help you continue to build strength. - Try Different Variations
Change up your bench dip routine by altering your foot position or hand placement. You can try feet flat on the floor, feet elevated, or using a narrow or wide grip. This will keep your muscles challenged and avoid boredom. - Warm Up First
Always warm up before doing bench dips. Light cardio or dynamic stretches can increase blood flow to your muscles and reduce the risk of injury. - Allow for Recovery
Give your muscles time to recover between workouts. Make sure you’re getting enough rest, hydration, and proper nutrition to support muscle growth and repair. - Stay Consistent
Consistency is key. Make bench dips a regular part of your workout routine, and over time, you’ll see improvements in strength and muscle tone. - Listen to Your Body
If you feel pain or discomfort, stop and check your form. It’s important not to push through pain, as it could lead to injury.
Conclusion
Bench dips are a simple and effective exercise for strengthening your triceps, shoulders, and chest. They’re easy to do, require minimal equipment, and can be modified to suit your fitness level. Whether you’re a beginner or experienced, bench dips help build upper body strength, improve muscle tone, and enhance endurance.
FAQs about Bench Dips
What are bench dips?
Bench dips are a bodyweight exercise that primarily targets the triceps, shoulders, and chest. You lower your body by bending your elbows and then push back up to the starting position.
What muscles do bench dips work?
Bench dips mainly target the triceps, but they also work the shoulders (deltoids) and chest (pectorals).
Are bench dips good for beginners?
Yes, bench dips can be modified for beginners. You can start with bent knees or perform them with your feet on the floor to reduce the amount of body weight you’re lifting.
How many bench dips should I do?
For beginners, start with 8-10 reps for 2-3 sets. As you get stronger, you can gradually increase the reps and sets.
Can bench dips help build muscle?
Yes, bench dips are great for building muscle, especially in the triceps and upper body. Consistent practice will increase strength and muscle tone.
Can I do bench dips every day?
It’s not recommended to do bench dips every day, as your muscles need time to recover. Aim for 2-3 times per week for optimal results.
How can I make bench dips harder?
To increase difficulty, try elevating your feet, adding weight (such as a dumbbell or weight plate), or performing more reps and sets.
Are bench dips safe for my shoulders?
When performed with proper form, bench dips are generally safe for your shoulders. However, avoid flaring your elbows out too much, as this can strain the shoulders.
Can bench dips cause elbow pain?
If done improperly or excessively, bench dips can cause elbow pain. To prevent this, keep your elbows close to your body and avoid locking them at the top of the movement.
What equipment do I need for bench dips?
You only need a stable bench, chair, or any elevated surface. Optional equipment includes dumbbells or weight plates if you want to add resistance.
Can bench dips help with fat loss?
While bench dips help build muscle, they do not directly target fat loss. Incorporating them into a well-rounded workout routine that includes cardio and a healthy diet can help with fat loss.
Are bench dips better than push-ups?
Both exercises are effective but target muscles differently. Bench dips focus more on the triceps and shoulders, while push-ups work the chest and core. It’s beneficial to include both in your workout.
What are some common mistakes to avoid during bench dips?
Common mistakes include flaring the elbows out, lowering the body too far, and using momentum instead of controlled movements. Make sure to keep your core engaged and move slowly through the exercise.
How long should I rest between sets of bench dips?
Rest for about 30-90 seconds between sets, depending on your fitness level and goals. Shorter rest periods are good for endurance, while longer rest periods are ideal for strength building.
Can I do bench dips if I have wrist pain?
If you have wrist pain, consider adjusting your hand position or using wrist supports. If pain persists, consult with a healthcare professional before continuing the exercise.
Disclaimer: The information provided in this article is for general informational purposes only and is not intended as medical advice. Always consult with a healthcare professional or certified fitness trainer before starting any new exercise.
By healthylyfe