Bench Dips

by JP – Updated: 09/24/2016

Muscles Used    •    Exercise Type    •    Form Instruction    •    Tips and Techniques    •    Recommended Reps    •    Common Variations    •    Substitutions    •    Equipment Needed

Top	Bottom

Primary Mover(s)	Muscles Used:	Secondary Mover(s)
Triceps		Delts (F) Pecs
		Other Mover(s)
		Lats, Traps, Biceps, Mid Back

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– Bench Dips –

Compound Exercise, Push Movement

With two benches of equal height placed parallel to one another, put feet on one bench crossed at the ankles and with the hands gripping the other bench at shoulder width. Start with arms straight and then lower your body by bending arms at the elbows until upper arms are parallel, then raise back to starting position.

Don’t let momentum take over, keep it under control and let your muscles do all the work. It is important that you do not go too low. The elbows should not go higher than the shoulders, just take it to the point that the upper arms become parallel with the floor. Going lower will put unnecessary strain on the shoulders.

Keep your body as close to the bench as possible, your butt should be scraping the bench as you lower yourself. Placing the benches too far apart and moving the body out will, again, cause unecessary shoulder strain.

The exercise can become a major shoulder problem (causing shoulder impingement syndrome). Keeping your body close to your hands and not letting yourself go too low can reduce the danger. Another solution is to use the ends of two benches to place your hands on (3 bench dip) which allows your body to move between the benches at a more comfortable angle (more closely imitating Triceps Dips which are done on parallel bars). Some gyms have set-ups with handles that mimic 3 bench dips.

At a beginner level, you can keep the feet on the floor. Straightening the legs can add a little difficulty.

At an advanced level, you add weight plates to your lap to increase resistance. While your primary movers (triceps) may be able to immediately handle a heavy load, you’re best advised to work up to that gradually strengthening the many accessory muscles involved in the exercise.

6-12 the majority of the time, trying higher or lower reps on occasion.

The ideal substitution would be Triceps Dips. From there, the Close-Grip Bench Press or Close-Grip Push-Ups would be a good selections.

Two equal height weight benches (or any equal height solid objects).