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Instructions
- Sit on the edge of a bench or plyobox with your hands next to your hips, fingers pointing forward.
- Extend your legs forward with your heels on the floor, keeping your arms straight to lift your hips off the bench.
- Lower your body by bending your elbows until they form about a 90-degree angle.
- Push through your palms to return to the starting position, keeping your back close to the bench.
Technical Tips
- Keep your elbows pointing backward, not flaring out.
- Maintain a neutral spine throughout the movement.
- Avoid locking your elbows at the top of the motion.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push back up to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Wrist tendonitis
- Elbow joint injuries
Bench Dips are a fundamental bodyweight exercise designed to target the triceps and build upper body strength using minimal equipment. Ideal for beginners and those training at home, this movement utilizes a stable surface such as a bench, plyobox, or even a sturdy chair to perform controlled dips. The exercise is especially effective for isolating the triceps while also engaging the chest and front shoulders to a lesser extent. By lowering and raising the body with the arms behind you, bench dips create time-under-tension that supports muscular development and endurance. They are also an excellent accessory movement for developing pushing strength and can complement exercises like push-ups and overhead presses. Incorporating bench dips into your routine can help improve arm definition, upper body stability, and functional pushing mechanics. Whether used in circuits, supersets, or standalone triceps training, bench dips offer a versatile and efficient method to train the upper body without the need for advanced equipment or gym access.
How can I make bench dips easier as a beginner?
To make bench dips easier, keep your knees bent and feet flat on the floor to reduce the load on your arms and shoulders while still engaging the triceps.
Are bench dips good for building triceps strength?
Yes, bench dips are highly effective for building triceps strength by isolating and engaging the triceps through a full range of motion using your body weight.
Can I do bench dips without any equipment?
Yes, you can perform bench dips using household items like a sturdy chair, step, or low table as long as it provides stable support.
What muscles do bench dips work?
Bench dips primarily target the triceps and secondarily work the anterior deltoids and lower chest muscles, supporting overall upper body strength.