How to do Bench Dips

Bench Dips is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, chest. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Sit with a bench behind you and place your hands on the edge at shoulder width.
2. Slide your hips forward off the bench, legs extended in front or knees bent.
3. Bend your elbows backward to lower your hips toward the floor.
4. Stop when your elbows reach 90 degrees.
5. Press up using your triceps, but don't lock out your elbows at the top.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Diamond Push-Up
• Same muscle, different equipment: Close-Grip Bench Press, Cable Triceps Pushdown, Cable Overhead Triceps Extension

More triceps exercises

• Close-Grip Bench PressDar Tutuş Bench Press
• Triceps DipsParalel Bar Dips (Triceps)
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension
• Lying Triceps Extension (Skull Crusher)Yatarak Triceps Extension (Skull Crusher)