Bench Dips
Bench Dips is a bodyweight – vertical support press exercise involving Triceps brachii, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii, Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Lower trapezius
- Exercise type
- Bodyweight – vertical support press
Exercise technique
- Bench
Place a non-slip bench behind you and put your hands on its edge beside your hips.
- Hand direction
Point your fingers forward and distribute pressure evenly through your palm heels.
- Feet
Place your feet forward; choose knee extension according to the difficulty you can control.
- Top support
Move your hips just off the edge and keep your torso close to the bench.
- Lower
Bend your elbows backward and lower your hips slowly without forcing your shoulders far back.
- Press
Exhale and push into the edge with your palms to extend your elbows.
- Return
Balance briefly at the top and descend along the same close body line.
Key technique points
- Verify that the bench cannot slide.
- Keep your hips near the edge.
- Direct your elbows backward.
- Do not force anterior-shoulder range.
- Keep your feet planted.
- Do not lock your elbows harshly at the top.
Common mistakes
Moving the hips away
Do not move far forward from the bench and unnecessarily increase backward shoulder reach.
Descending too deeply
Do not continue if the front shoulder pinches; reverse within comfortable elbow and shoulder range.
Hands too far behind
Do not place support far from your hips; keep your palms close to your torso.
Flaring the elbows
Do not spread your arms fully sideways on descent; bend your elbows comfortably backward.
Slipping foot support
Do not slide your heels forward to gain depth; establish secure foot placement before the set.
Hanging on the joints at the top
Do not finish by snapping your elbows backward; straighten and stop with muscular control.
Frequently asked questions
Bench Dips: why is “Moving the hips away” a mistake?
Do not move far forward from the bench and unnecessarily increase backward shoulder reach.
Bench Dips: why is “Descending too deeply” a mistake?
Do not continue if the front shoulder pinches; reverse within comfortable elbow and shoulder range.
Bench Dips: why is “Hands too far behind” a mistake?
Do not place support far from your hips; keep your palms close to your torso.
Bench Dips: why is “Flaring the elbows” a mistake?
Do not spread your arms fully sideways on descent; bend your elbows comfortably backward.
Bench Dips: why is “Slipping foot support” a mistake?
Do not slide your heels forward to gain depth; establish secure foot placement before the set.
Bench Dips: why is “Hanging on the joints at the top” a mistake?
Do not finish by snapping your elbows backward; straighten and stop with muscular control.
What should I focus on when doing Bench Dips?
Verify that the bench cannot slide. Keep your hips near the edge. Direct your elbows backward. Do not force anterior-shoulder range. Keep your feet planted. Do not lock your elbows harshly at the top.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.