Exercise
Bench Dips: How to Do It, Muscles Worked
The Bench Dips is a beginner-level strength exercise that primarily works the triceps, with the chest, shoulders as secondary muscles. It uses no equipment, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Bench Dips work?
The Bench Dips primarily targets the triceps, and also recruits the chest, shoulders as secondary muscles. It's classified as a beginner-level strength movement using no equipment.
What are the most common Bench Dips mistakes?
- Bouncing the weight off the chest or letting momentum replace control at the bottom.
- Losing tightness through the upper back and shoulder blades during the press.
- Not locking out fully at the top, cutting the working range of motion short.
- Arching excessively through the lower back instead of bracing the core.
How should I program the Bench Dips — sets, reps and frequency?
As an upper-body pressing movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Bench Dips variations and alternatives?
- Dips - Triceps Version — bodyweight, beginner level, triceps
- Close-Grip Barbell Bench Press — barbell, beginner level, triceps
- Parallel Bar Dip — other, beginner level, triceps
- Ring Dips — other, intermediate level, triceps
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Bodyweight |
| Category | Strength |
| Primary muscles | Triceps |
| Secondary muscles | Chest, Shoulders |
How to do the Bench Dips, step by step:
- Step 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.
- Step 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.
- Step 3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Step 4. Repeat for the recommended amount of repetitions.
Key takeaways
- The Bench Dips is a beginner-level strength exercise using no equipment.
- Primary muscles worked: Triceps; secondary: Chest, Shoulders.
- A typical working range is 6-10 reps for 3 sets while technique is being built.
- The most common technical fault is bouncing the weight off the chest or letting momentum replace control at the bottom.
Log the Bench Dips in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Bench Dips suitable for beginners?
Yes — the dataset lists the Bench Dips as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Bench Dips?
None — the Bench Dips uses bodyweight only.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Triceps) do most of the work and are usually the limiting factor in the set. Secondary muscles (Chest, Shoulders) assist or stabilize but aren't the main driver of the movement.