Bench Dips

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) Chest, Shoulders,Abdominals
Equipment Bodyweight
Emphasis Compound
Type Push

Bench Dips Instruction

  • Stand facing away from a flat bench. 
  • Pull your arms back and place your hands on the bench in a prononated position.
  • Walk your feet out and brings your legs together. Legs are fully extended.
  • Relax your glutes.
  • Keeping your center-of-gravity close to the bench, lower your body until your shoulders are fairly aligned with your elbows with your forearms relatively straight.
  • Feel your chest and triceps eccentrically loading.
  • Extend your elbows and lift yourself to the starting position.


  • Do not let your elbows flare excessively or your traps "shrug" on the descent.
  • Refrain from descending too low as this will put unnecessary stress on the shoulders and elbows.
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