How to do the Bench Dip
- Sit on a bench's edge, placing your hands beside your hips.
- Slide your hips forward, legs straight and heels on the floor ahead.
- Straighten your arms, keeping your back close to the bench for support.
- Lower your body until your elbows reach roughly 90 degrees, stopping sooner if uncomfortable.
- Push back up to the starting position, arms straight, hips near the bench.
Full technique — 7 steps
- Sit on the edge of a bench and place your hands beside your hips on the edge.
- Slide your hips forward off the bench, straighten your legs, and rest your heels on the floor in front.
- Support your weight with arms straight, keeping your back close to the bench.
- Bend your elbows and lower your body straight down in front of the bench.
- Descend until your elbows reach roughly 90 degrees or shoulder position becomes uncomfortable.
- Press through your palms and extend your elbows to raise yourself back up.
- Finish with arms straight and hips still close to the bench.
Common mistakes
- Letting hips drift too far forward
- Dropping into excessive shoulder extension
- Turning it into a leg-assisted movement
- Bending wrists excessively on the bench
Form cues
- Stay close to bench
- Bend at the elbows
- Stop at comfortable depth
- Press through the palms
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Floor Triceps Dip
- Easier Bench Dip with Leg Curl
- This exercise Bench Dip
- Harder Bench Dip with Knee Raise
- Harder Triceps Dip
Too hard for now? Start with the Bench Dip with Leg Curl.
Quick answers
What muscles does the Bench Dip work?
Primary: Triceps 9/10. Also works: Front delts 6/10.
When should I do the Bench Dip in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Bench Dip?
Muscle growth: 3–4 sets of 8–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Bench Dip?
Machine: Seated Dip Machine. Weight plates: Plate Curl to Press with Triceps Extension. Dumbbells: Dumbbell Curl to Press with Triceps Extension.
What is an easier version of the Bench Dip?
Bench Dip with Leg Curl (40% of bodyweight), Floor Triceps Dip (30% of bodyweight).
What is a harder version of the Bench Dip?
Bench Dip with Knee Raise (55% of bodyweight), Triceps Dip (100% of bodyweight).
