Bench dips
Bench dips are a highly effective bodyweight exercise targeting the triceps, shoulders, and chest. They help build upper body pressing strength and can be easily modified to match your fitness level.
Count your Bench dips reps with AIFree in your browser — no app, no equipmentHow to Do Bench dips
- Sit on the edge of a sturdy bench and place your hands flat on the surface next to your hips, with your fingers pointing forward.
- Extend your legs out in front of you with your heels on the floor, and slide your glutes off the edge of the bench so your weight is supported by your arms.
- Lower your body by bending your elbows until your upper arms are roughly parallel to the floor, keeping your back close to the bench.
- Push through your palms to extend your arms and return to the starting position, squeezing your triceps at the top.
Muscles worked
TricepsAnterior deltoidsPectoralis major
Form tips
- Keep your back and hips as close to the bench as possible during the movement to prevent shoulder strain.
- Control the descent to protect your shoulders and maximize muscle tension.
- To make the exercise easier, bend your knees at a 90-degree angle; to make it harder, elevate your feet on another bench.
Common mistakes
- Flaring your elbows outward, which places excessive stress on the shoulder joints.
- Sinking your hips too far forward away from the bench, which can cause shoulder impingement.
- Shrugging your shoulders toward your ears instead of keeping your collarbone wide and shoulders depressed.
FAQ
How many reps and sets of bench dips should I do?
For muscle endurance and strength, aim for 3 to 4 sets of 10 to 15 reps, focusing on a controlled tempo and proper form.
Are bench dips bad for your shoulders?
They can place stress on the anterior shoulder if your hips drift too far from the bench or if you lower yourself too deep. Keep your back close to the bench and stop when your upper arms are parallel to the floor.
How can I add weight to bench dips?
You can increase the resistance by placing a weight plate or a dumbbell across your lap, ensuring you maintain proper form throughout the set.
