How To Perform Bench Dips

Overview

Bench dips are an upper-body strength exercise performed using a bench, chair, or elevated surface. By lowering and raising the body using arm strength, this movement isolates the triceps while also engaging supporting muscles like the shoulders and chest. Bench dips help improve arm strength, enhance muscle definition, and serve as a useful progression toward more advanced dip variations.

Set Up Your Position
- Sit on the edge of a sturdy bench or elevated surface.
- Place your hands next to your hips, gripping the bench with fingers pointing forward.
Position Your Feet
- Place your legs on a high bench.
- Keep your knees bent at 90 degrees with feet flat on the floor for an easier version.
Execution
- Slide your hips off the bench, supporting your weight with your arms.
- Lower your body by bending your elbows until they form a 90-degree angle.
- Keep your elbows close to your torso and maintain control throughout the movement.
- Press through your palms to extend your arms and return to the starting position.
Repeat
- Perform the desired number of repetitions while maintaining proper form.

Tips for Proper Form

Keep your elbows tucked in rather than flaring outward.
Lower yourself in a controlled motion to avoid unnecessary strain.
Engage your core and glutes to maintain stability.
Avoid locking your elbows at the top of the movement.
Breathe steadily, exhaling on the way up and inhaling on the way down.

Common Mistakes to Avoid

Dropping too low, which can strain the shoulders.
Allowing the elbows to flare outward, reducing triceps activation.
Rounding the shoulders, leading to poor posture and potential injury.
Using momentum, rather than controlling the movement.
Locking out the elbows, which can place excessive stress on the joints.

Benefits of Bench Dips

Strengthens the Triceps for Better Arm Definition: Bench dips effectively target the triceps, promoting muscle growth and definition. This exercise helps tone the arms and build functional strength for daily activities and sports.
Engages Multiple Upper-Body Muscles: In addition to the triceps, bench dips activate the shoulders, chest, and core. This makes them a compound movement that improves overall upper-body strength and endurance.
Requires Minimal Equipment and Space: Bench dips can be performed anywhere with a sturdy surface, making them an ideal choice for home workouts, gym routines, or outdoor training.
Improves Pressing Strength and Stability: Strengthening the triceps through bench dips contributes to improved performance in pressing exercises like push-ups, bench presses, and overhead presses. This carries over to other strength training movements.
Scalable for Different Fitness Levels: Bench dips can be modified by adjusting foot placement. Keeping feet on the floor with bent knees provides an easier variation, while extending the legs straight or elevating the feet increases difficulty.
Enhances Functional Strength: The pushing motion of bench dips mimics real-life movements, such as getting up from a chair or pushing objects. Strengthening the triceps and shoulders helps improve overall upper-body functionality.