Bench Dip Exercise Guide: How to Master Bench Dips

Bench dips are a bodyweight exercise designed to activate muscles in your arms, shoulders, and chest. They are also known as triceps dips. Perform bench dips by sitting on a bench or elevated surface with your lower body extended to the floor in front of you. While placing your hands shoulder-width apart on the edge of the bench, slowly lower your body until your upper arm and forearm form a 90-degree angle.

Consider some of the benefits of regularly performing bench dips.

1. 1. Bench dips can help you build muscle in your upper body. Although bench dips are primarily a triceps exercise, they also target the anterior deltoid muscles on the front of your shoulder and the pec muscles in your chest.
2. 2. Bench dips use your core as stabilizer muscles. With proper form, bench dips can enhance your core stabilization. Keep your core activated throughout the full range of motion during your bench dip exercises to reap this benefit.
3. 3. You can perform bench dips at home. The bench dip is a great home workout you can perform with a chair, a staircase, or another elevated surface.

For bench dips, begin with 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Sit on the edge of a bench with your hands beside your hips. Your palms should be on the bench with your fingers facing your hips.
2. 2. Walk your feet forward until your hips are slightly ahead of the bench. Your legs can be bent or straight. Your shoulders should be over your wrist. Rotate your shoulders outward to engage your lats.
3. 3. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Your pelvis should be slightly tucked and your ribs should be down. Pre-tension your shoulders and hips while engaging your core. All repetitions should begin from this starting position.
4. 4. While maintaining your alignment, slowly bend your elbows and lower your hips toward the floor until your upper arms and forearms form 90-degree angles. Pause at the bottom of the movement.
5. 5. To begin the upward movement, squeeze your triceps to begin straightening your elbows.
6. 6. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows.
7. 7. Repeat for your desired number of repetitions.

If you’re looking for a modified version of this exercise to suit your fitness level, consider these three bench dip variations.

1. 1. Band-assisted dips: If you’re having trouble performing a full bodyweight bench dip, try the band-assisted dip. Secure both ends of a resistance band to the bars on a dip station or other parallel bars. Rest your knees on the band as you lower yourself on the bars.
2. 2. Weighted bench dip: To perform this advanced variation, arrange two benches opposite each other. Sit on one bench and place your feet on the other. Before lowering yourself through the bench dip movement pattern, set a dumbbell, kettlebell, or weight plate on your lap.
3. 3. Floor dips: If you don’t want to use an elevated surface for this exercise, try the floor dip variation. Practice floor dips by holding your body face up with your hands and feet on the floor or exercise mat—similar to the posture of a crab walk exercise. Lower your body to the floor and then extend your arms again.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.