Smart Workout Diary

Bench Dip

The bench dip is a bodyweight pressing exercise performed with the hands supported behind the body on a bench. It primarily trains the triceps, with assistance from the shoulders and chest, and can help develop upper-body pressing strength and muscular endurance.

Demonstration

Bench Dip — demonstration 1
Bench Dip — demonstration 2

Instructions

  1. Set up a stable bench and sit on its edge with your hands beside your hips, fingers pointing forward over the edge.
  2. Slide your hips off the bench and place your feet on the floor about hip-width apart, keeping your arms straight without forcefully locking the elbows.
  3. Lower under control by bending the elbows straight behind you and keeping your back close to the bench.
  4. Descend only as far as you can while keeping the shoulders comfortable and controlled; avoid letting them roll far forward.
  5. Press through your palms to straighten the elbows and return to the starting position, keeping your chest lifted and core braced.
  6. Repeat smoothly, stopping if you feel sharp or worsening shoulder, elbow, or wrist discomfort.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Bench, Body Only
Difficulty
Beginner

Technique tips

  1. Keep the hips close to the bench to limit unnecessary shoulder stress.
  2. Use a comfortable range of motion; deeper is not automatically better for this exercise.
  3. Keep the elbows pointing mostly backward rather than flaring widely to the sides.
  4. Make the movement easier by bending the knees and placing the feet closer to the bench.
Exercise library