Bench Dips
How to do it
Starting position
- Stand in front of the bench with your back against it
- Grip the edge of the bench with both hands
- Extend your legs forward and place your feet flat on the floor
- Lift your hips slightly off the bench
Movement
- Bend your elbows to slowly lower your body
- Lower yourself until your elbows are parallel to the floor
- Push back up to the starting position using your arm strength
Breathing
Inhale as you lower your body, and exhale as you come up
Trainer tips
- Place your hands shoulder-width apart on the edge of the bench
- Lower your hips close to the bench
- Lower until your elbows reach 90 degrees, then press
- Lower your shoulders and open your chest
Cautions
- Do not go excessively deep, as it can strain your shoulder joints
- Moving the hips away from the bench
- Lowering too deep and straining the shoulders
- Shoulders shrugging up
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Triceps |
|---|---|
| Secondary muscles | Front delts · Chest |
| Equipment |  Flat bench |
| Movement pattern | Vertical push |
| Rep range | 10–15 reps |
15 similar exercises
Representative exercise: Bench Dips
- Dip a padded stool Supported
- Bench Dip Hold
- Floor Triceps Dip
- Dumbbell Bench Dip
- Weighted Three Bench Dip
- Weighted Bench Dip
- Dips between Chairs
- Bench Dip (Legs Elevated)
- Reverse Dip
- Bench Dip on Floor
- Dips between Chairs (Demo 2)
- Dip on Floor with Chair
- Single Leg Dip on Floor
- Dip Bent Knees with Chair
- Bench Dip on Stability Ball
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 10–15 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Weighted Three Bench DipHarderDumbbell Bench DipHarderBand Assisted DipSimilar exerciseAssisted Triceps Dip (Kneeling)Similar exerciseDiamond Push-UpSimilar exerciseWeighted Triceps DipSame muscle · different equipmentReverse DipSame muscle · different equipmentRing DipSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.