Muscles worked
What the bench dip trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick a stable bench. Use a flat bench, box or chair that will not tip or slide. Stand it against a wall if it moves at all.
- 02
Hands on the edge. Sit on the edge and place your hands beside your hips, about shoulder width apart, fingers pointing forward and curled over the edge.
- 03
Slide off. Walk your feet out and slide your hips just off the bench, so your back stays close to the edge, almost brushing it.
- 04
Set your feet. Start with knees bent about 90 degrees and feet flat on the floor. Straighter legs make it harder.
- 05
Shoulders down. Press into the bench with straight arms so your shoulders drop away from your ears and your chest lifts. Hold this for the whole set.
Step by step
How to do the bench dip
- 01
Start at straight arms. Begin with your arms straight, shoulders down, chest up and hips just in front of the bench.
- 02
Lower. Bend your elbows and lower your hips straight down, taking about two to three seconds. Keep your elbows pointing back behind you, not out to the sides.
- 03
Stop at parallel. Stop when your upper arms are about parallel to the floor, with your elbows bent to roughly 90 degrees, or a little higher if you feel a pinch or stretch in the front of your shoulder.
- 04
Press up. Push down through the heels of your hands to straighten your elbows, keeping your hips close to the bench and your shoulders down.
- 05
Finish. Straighten your arms fully at the top without shrugging, then start the next rep from the same position.
Cues to say in your head
- Hips close to bench
- Elbows straight back
- Shoulders away from ears
- Down to parallel
- Chest up, stay tall
- Push through your palms
Fix these first
Common mistakes
Going too deep
Stop at about upper arms parallel. Sinking lower puts a lot of stress on the front of the shoulder, is a common reason bench dips hurt, and is not needed to get the benefit.
Hips drifting away from the bench
Keep your back almost brushing the edge. When your hips float forward, the front of your shoulders takes more of the strain.
Elbows flaring out
Point your elbows straight back behind you. Wide elbows shift strain onto the shoulder and away from the triceps.
Shoulders shrugging and rolling forward
Keep pressing into the bench so your shoulders stay down and your chest stays up. If you cannot, cut the depth or bend your knees more.
Pushing with your legs
Your feet only support you. Keep your legs relaxed and let your arms do the lifting; when you can only finish reps by driving with your legs, the set is over.
Fingers pointing out or back
Point your fingers forward toward your feet so your wrists and elbows stay lined up.
Stay safe
Bench dips put the shoulder in an extended, rolled forward position at the bottom, so keep your depth at about upper arms parallel and keep your hips close to the bench. Make sure the bench or box cannot tip or slide. To end a set you cannot finish, shift your weight onto your feet and stand up, or lower yourself to sit on the floor, rather than sinking deeper. Stop if you feel sharp or pinching pain in the front of the shoulder, and see a qualified professional if it keeps coming back. If your shoulders are already sensitive, a triceps exercise with your arms in front of you, like a pushdown or a close-grip press, is usually a better choice.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 10 to 15 | 65–75% 1RM | 1 to 2 min |
| Endurance | 2 to 3 | 15 to 25 | 50–60% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 8 to 12 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–129lb
2 to 3 sets of 15 to 25 reps, 45 to 90 sec rest. Bodyweight with knees bent. End the set when your depth gets shorter or your shoulders start to shrug.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Bench Dip questions
What muscles do bench dips work?
Bench dips mainly work the triceps, with the front shoulders and chest helping. Your lats, upper back and abs keep you steady.
How do you do tricep dips on a bench?
Sit on the edge of a bench with your hands beside your hips, fingers forward, then slide your hips off. Lower until your upper arms are about parallel to the floor with your elbows pointing back, and press back up to straight arms.
Why do bench dips hurt my shoulders?
Usually because of going too deep, letting your hips drift away from the bench, or letting your shoulders roll forward. Stop at upper arms parallel, keep your back close to the bench and your shoulders down; if it still hurts, switch to a pushdown or close-grip press.
Are bench dips bad for your shoulders?
Not for most people when done to a moderate depth with good form. The bottom position does stress the front of the shoulder, so people with shoulder problems often do better with other triceps exercises.
How do I make bench dips harder or easier?
Bend your knees and bring your feet closer to make them easier. Straighten your legs, put your feet up on a second bench, or rest a plate on your lap to make them harder.
Are bench dips easier than bar dips?
Yes, usually. Your feet take part of your body weight, so bench dips are a common starting point before parallel bar dips.
Train in Protocol
Log your bench dip by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.