Bench Dip

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Sit on the edge of a stable bench, place the hands directly beside the hips with fingers pointing forward, and shift the hips just off the bench edge.
• Extend the legs straight or keep feet flat on the floor, then lower the body by bending the elbows directly backward while keeping the back close to the bench.
• Descend until the upper arms are approximately parallel to the floor, avoiding shoulder rounding or shrugging throughout the descent.
• Press back up explosively to the starting position, fully extend the arms, and actively squeeze the triceps at the top.

Common mistakes

• Allowing the elbows to flare outward instead of tracking straight back, which reduces triceps involvement and places unnecessary stress on the shoulder joints.
• Moving the hips too far away from the bench, which creates a shoulder impingement position especially at the bottom of the dip.
• Using a partial range of motion by neither reaching full depth nor achieving full elbow extension at the top, minimizing the training stimulus to the triceps.

Frequently asked questions

How can the bench dip be made harder when bodyweight alone is no longer challenging?

Place a weight plate on the thighs while in the starting position. Alternatively, elevate the feet on a second bench, which shifts the center of mass and increases the proportion of bodyweight loaded through the arms.

Is the bench dip safe for the shoulders?

Performed correctly with the back close to the bench, elbows pointing rearward, and a controlled descent depth, the bench dip is appropriate for healthy shoulders. Individuals with existing shoulder or rotator cuff issues should use exercises with a more neutral shoulder position, such as parallel bar dips or triceps pressdowns.

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