Bench Dips: How to Do It, Muscles Worked & Benefits
Animated demoBench dips use a bench, chair or couch to train the triceps with your body weight. They are a convenient home exercise for stronger and more toned arms.
What is the bench dips?
Bench dips use a bench, chair or couch to train the triceps with your body weight. They are a convenient home exercise for stronger and more toned arms.
The bench dips is beginner-friendly and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home with no or minimal equipment, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the bench dips are the triceps, with help from the chest, shoulders.
Triceps (primary)
The triceps make up about two-thirds of the upper arm. They straighten the elbow and help in every pushing movement, from push-ups to the bench press.
Chest (secondary)
The chest muscles (pectoralis major and minor) push the arms forward and bring them across the body. The upper (clavicular) part works more in incline pressing, the lower part in flat and decline pressing.
Shoulders (secondary)
The shoulders (deltoids) have a front, side and rear part. They lift the arm in every direction. Well-developed side and rear delts make the upper body look wider and help keep the shoulder joint healthy.
How to do the bench dips: step by step
- For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended amount of repetitions.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the bench dips
- Targets the triceps
- Very easy to do at home
- Scalable by moving the feet
- Good arm finisher
Like all resistance training, the bench dips also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Going too deep (shoulder strain)
- Flaring the elbows out
- Hips drifting away from the bench
- Shrugging
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Keep your back close to the bench
- Lower until the elbows are at 90 degrees, no deeper
- Elbows point straight back
- Bend the knees to make it easier
How to breathe
Breathe in as you lower the weight or your body (the easier phase) and breathe out as you push. For heavy sets, take a big breath into your belly before the rep, brace your core, and breathe out near the end of the push.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 3 × 8 knees bent | 60–90 sec | 2× per week |
| Intermediate | 3 × 12–15 | 60–120 sec | 2× per week |
| Advanced | 4 × 15–20 feet elevated | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Knees bent, feet close
Make it harder
- Legs straight
- Feet on another bench
Bench Dips for men and women
The technique of the bench dips is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Men's Intermediate Home Workout (Dumbbells + Pull-Up Bar)
- Advanced Home Workout for Men (Push / Pull / Legs + Conditioning)
- Women's Home Workout for Beginners (No Equipment)
- Women's Intermediate Home Workout (Glutes, Toning & Strength)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the bench dips work?
The bench dips mainly works the triceps, with the chest, shoulders helping.
Is the bench dips good for beginners?
Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.
How many sets and reps of the bench dips should I do?
Beginners: 3 × 8 knees bent. Intermediate: 3 × 12–15. Advanced: 4 × 15–20 feet elevated. Train each muscle group about twice per week.
Can I do the bench dips at home?
Yes, it needs little or no equipment.
How often should I train with the bench dips?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
Related exercises
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Placing your hands close together under your chest turns the push-up into one of the best bodyweight triceps exercises.
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Skull crushers (lying triceps extensions) are done lying on a bench, lowering an EZ bar toward your forehead and extending the arms.