Arms · Triceps · Bodyweight
Bench Dip
The bench dip is lowering and pressing the body up with the hands on a bench behind you. It trains the triceps with body weight and a bench, which makes it a common exercise at home and for beginners.
How to
Bodyweight- 1 Hands on a bench behind you, legs out front.
- 2 Lower until elbows reach 90°.
- 3 Press back up to straight arms.
Tips
- Bent knees make it easier; feet on a second bench make it harder.
- Keep the back close to the bench.
- Stop at 90°; deeper strains the front of the shoulder.
Common mistakes
- Dipping far below 90°.
- Shoulders rolling forward.
- Pushing with the legs.
Muscles worked
Main
- Triceps
Also working
- Front delts
- Chest
Breathing and bracing
Breathe in as you lower, breathe out as you press up.
Sets and reps
- Muscle size
- 3 sets of 10–20 reps, 1 min rest
- Progress
- Feet on a second bench, then a plate on the lap
Setup
- 1 Sit on the edge of a bench and place the hands beside the hips, fingers forward.
- 2 Walk the feet out and slide the hips off the bench.
- 3 Bend the knees for an easier version, or straighten the legs for a harder one.
Technique in detail
- Lower the body by bending the elbows straight back.
- Keep the back close to the bench.
- Stop when the elbows reach about 90°.
- Press back up to straight arms.
- Keep the shoulders down, away from the ears.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Are bench dips bad for the shoulders?
Going much deeper than 90° puts the front of the shoulder in a stretched, loaded position. Stopping at 90° suits most people.
Bent or straight legs?
Bent knees make it easier; straight legs or raised feet make it harder.
How do I log them in Volu(me)?
Log 0 kg with the reps, or the weight of a plate on the lap.
Log it in Volu(me)
Add Bench Dip to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.