Bench Dip

The accessible tricep builder — builds tricep strength and size with minimal equipment

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Triceps
Secondary Muscles	Front Delts, Chest
Equipment	Bench or Stable Surface
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bench position: Sit on edge of stable bench or chair
2. Hand placement: Hands on bench edge next to hips, fingers forward
3. Grip width: Hands shoulder-width apart
4. Foot placement: Feet flat on floor, legs extended forward
5. Hip position: Slide hips off bench, weight supported by hands

Equipment Setup

Equipment	Setting	Notes
Bench height	16-20 inches	Standard bench height works best
Bench stability	Must not slide	Place against wall if needed
Floor surface	Non-slip	Prevents feet sliding forward

Setup Cue

"Hands tight to hips, fingers pointing forward, shoulders down and back"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent by bending elbows

1. Start with arms straight, supporting bodyweight
2. Take a breath and brace core
3. Bend elbows, lowering hips toward floor
4. Keep elbows pointing back (not flared out to sides)
5. Lower until upper arms are parallel to floor or elbows at 90°

Tempo: 2-3 seconds

Feel: Stretch and tension in back of upper arms (triceps)

⏸️ Bottom Position

What's happening: Maximum stretch position

1. Upper arms parallel to floor (elbows at ~90°)
2. Shoulders should stay down (not shrugged up to ears)
3. Maintain tension, don't relax completely
4. Hips close to bench (not drifting forward)

Common error here: Going too deep causes shoulder stress. Stop at 90° elbow angle.

⬆️ Pressing

What's happening: Driving body up by extending elbows

1. Press through hands to straighten arms
2. Think "push the bench away"
3. Keep elbows tucked, pointing back
4. Drive through entire hand, not just fingertips

Tempo: 1-2 seconds (controlled, powerful)

Feel: Triceps contracting hard to straighten arms

🔝 Lockout

What's happening: Full elbow extension at top

1. Lock elbows completely at top
2. Shoulders remain down and back
3. Don't shrug shoulders up
4. Reset breath for next rep

Key Cues

Primary Cues

• "Shoulders down and back" — prevents shoulder impingement
• "Elbows point back, not out" — protects shoulders, targets triceps
• "Stop at 90 degrees" — prevents excessive shoulder stress

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — straightening the arms	████████░░ 90%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder extension — assist in pressing	██████░░░░ 60%
Pectoralis Major	Shoulder adduction — assist in pressing	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintain rigid torso position
Rotator Cuff	Stabilize shoulder joint under load

Muscle Emphasis

To emphasize triceps: Keep torso upright, elbows tucked back, controlled tempo To emphasize shoulders: Lean forward slightly, but be cautious of shoulder stress

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out	Elbows point to sides	Shoulder impingement risk	Keep elbows pointing straight back
Going too deep	Lowering past 90° elbows	Excessive shoulder stress	Stop at parallel upper arms
Shoulders shrugging up	Shoulders rise toward ears	Reduces tricep work, strains neck	"Shoulders down and back" cue
Hips too far forward	Distance from bench too large	Makes exercise harder, risks shoulder	Keep hips close to bench
Bouncing at bottom	Using momentum to reverse	Less muscle work, injury risk	Controlled pause at bottom

Most Common Error

Going too deep — many people lower until their butt touches the floor. This puts extreme stress on the shoulder joint. Stop when upper arms are parallel to floor (elbows at 90°).

Self-Check Checklist

• Shoulders stay down and back throughout
• Elbows bend to 90° only (not deeper)
• Elbows point straight back (not out to sides)
• Hips stay close to bench
• Full lockout at top of each rep

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🔀 Variations

By Difficulty

Easier Variations

Variation	Change	Why
Bent Knee Bench Dip	Knees bent at 90°, feet closer	Reduces resistance significantly
Partial ROM	Only lower halfway	Builds strength in easier range
Eccentric Only	Lower slowly, stand up between reps	Builds strength with easier concentric

Harder Variations

Variation	Change	Why
Feet Elevated Bench Dip	Feet on second bench	Increases resistance dramatically
Weighted Bench Dip	Weight plate on lap	Progressive overload
Single Leg Bench Dip	One leg elevated	Increases difficulty, anti-rotation work

Tempo Variations

Variation	Change	Why
Slow Eccentric	4-5s lowering	More time under tension
Pause Bench Dip	2-3s pause at bottom	Eliminates momentum, builds strength
1.5 Rep Bench Dip	Half up, full down, full up = 1 rep	Extended time under tension

Equipment Variations

Equipment	Exercise Name	Key Difference
Parallel bars	Tricep Dip	More difficult, greater ROM
Rings	Ring Dip	Instability challenge
Captain's chair	Chair Dip	Similar to bench dip

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-10	90-120s	Bodyweight or weighted	1-2
Hypertrophy	3-4	8-15	60-90s	Bodyweight or weighted	1-3
Endurance	2-3	15-25+	45-60s	Bodyweight	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	End of upper day	Tricep accessory work
Push/Pull/Legs	Middle or end of push day	After main pressing
Full-body	After main compounds	Tricep isolation
Arm day	First or second exercise	When fresh for triceps

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets of 8-12
Intermediate	2x/week	3-4 sets of 10-15
Advanced	2-3x/week	4 sets (varied intensity)

Progression Scheme

Progressive Overload

Progress by adding reps first (8→12), then add weight or elevate feet. Most people can add 1-2 reps per session initially.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Bent Knee Bench Dip	Can't complete 8 reps with legs straight
Eccentric Only Bench Dip	Building initial strength
Tricep Pushdown	Need isolation, less shoulder stress

Progressions (Harder)

Exercise	When Ready	Link
Feet Elevated Bench Dip	Can do 15+ reps with good form
Weighted Bench Dip	Can do 20+ reps with good form
Parallel Bar Dip	Ready for advanced pressing

Alternatives (Same Goal, Different Movement)

Tricep Focus

Alternative	Equipment	Good For
Close Grip Bench Press	Barbell	Heavier loads
Diamond Push-Up	Bodyweight	Horizontal pressing
Tricep Pushdown	Cable machine	Pure isolation

Home/Minimal Equipment

Alternative	Equipment
Diamond Push-Up	Bodyweight only
Chair Dip	Chair or sturdy furniture
Resistance Band Pushdown	Resistance band

Shoulder-Friendly

Alternative	Avoids
Tricep Pushdown	Shoulder extension stress
Close Grip Floor Press	Excessive shoulder ROM
Cable Tricep Extension	Behind-the-body position

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain during descent	Reduce ROM, try tricep pushdowns instead
Previous shoulder dislocation	Re-injury risk	Avoid or use very limited ROM
Elbow tendonitis	Aggravation	Skip this exercise, use cable work
Wrist pain	Strain under load	Try using parallettes or fist position

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Clicking/popping in shoulder with pain
• Elbow pain during or after
• Wrist pain that doesn't resolve with position adjustment

Safe Modifications

Issue	Modification
Shoulder discomfort	Reduce depth to <90° elbows
Too difficult	Bend knees, bring feet closer
Wrist discomfort	Use parallettes or push-up handles
Can't complete reps	Reduce reps, increase sets

Form Checkpoints

How to ensure safe execution:

1. Depth check: Have someone watch from side — stop at 90° elbows
2. Elbow tracking: Film from behind — elbows should point straight back
3. Shoulder position: Shoulders stay down throughout, no shrugging
4. Breathing: Inhale down, exhale up — never hold breath entire set

Shoulder Safety

The bench dip puts shoulders in a vulnerable position (extension with internal rotation). Always maintain shoulder blade retraction ("shoulders down and back") and NEVER go deeper than 90° elbow angle.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	0-90°	🟡 Moderate
Shoulder	Extension	Moderate extension	🔴 High
Wrist	Extension stability	~45° extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full extension without pain	Can reach arms behind body	Reduce ROM, try alternative
Elbow	Full flexion to 90°	Can touch shoulder with hand	Should be fine for most
Wrist	45° extension	Can place palm flat with fingers back	Use parallettes

Joint Health Note

The bench dip requires shoulder extension with some internal rotation — a vulnerable position. If you have a history of shoulder problems, consider tricep pushdowns or close-grip bench press instead.

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❓ Common Questions

How low should I go?

Stop when your upper arms are parallel to the floor (elbows at 90°). Going deeper puts excessive stress on the shoulder joint without significantly more tricep activation.

Should my elbows point back or out?

Always back. Elbows pointing straight back targets triceps and protects shoulders. Elbows flaring out to the sides increases shoulder impingement risk.

My shoulders hurt during bench dips — what should I do?

First, check your form: shoulders down, elbows back, don't go too deep. If pain persists, skip this exercise and use tricep pushdowns or close-grip push-ups instead.

How do I make bench dips harder?

Progress in this order: 1) Add reps (work up to 15-20), 2) Elevate feet on second bench, 3) Add weight on lap, 4) Progress to parallel bar dips.

Can I do bench dips every day?

Not recommended. Triceps and shoulders need recovery. 2-3x per week is optimal for most people. Daily bench dips can lead to overuse injuries, especially in the shoulders.

Is it normal to feel this in my shoulders?

You'll feel some work in front delts, but triceps should be dominant. If shoulders are doing most of the work or hurting, check form or try a different exercise.

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📚 Sources

Biomechanics & Muscle Activation:

• Boehlers, K.E. & Kory, L. (2011). Triceps Brachii Activation in Bodyweight Exercises — Tier B
• ACE Fitness Exercise Studies — Triceps Activation — Tier B
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). The Mechanisms of Muscle Hypertrophy — Tier A
• Bodyweight Strength Training Anatomy — Tier C

Technique & Safety:

• Physical Therapy Guidelines for Shoulder-Safe Pressing — Tier B
• NASM Corrective Exercise Specialist — Tier B

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For Mo

When to recommend this exercise:

• User wants to build tricep strength with minimal equipment
• User is working out at home with limited equipment
• User is building toward more advanced dips
• User needs tricep accessory work

Who should NOT do this exercise:

• Shoulder impingement or pain → Suggest Tricep Pushdown
• History of shoulder dislocation → Suggest Close-Grip Bench Press
• Elbow tendonitis → Suggest cable tricep work or rest
• Complete beginner with no pressing strength → Build strength with push-ups first

Key coaching cues to emphasize:

1. "Shoulders down and back" (most important)
2. "Elbows point straight back"
3. "Stop at 90 degrees"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Check depth (likely going too deep), check elbow position
• "I can't feel my triceps" → Likely going too deep or elbows flaring — fix form
• "This is too easy" → Progress to feet elevated variation
• "This is too hard" → Regress to bent-knee version or reduce reps

Programming guidance:

• Pair with: Chest pressing (bench/push-ups), back work (rows)
• Avoid same day as: Heavy overhead pressing, high-volume tricep work
• Typical frequency: 2-3x per week
• Volume: 3-4 sets of 8-15 reps

Progression signals:

• Ready to progress when: Can complete 3 sets of 15+ reps with perfect form
• Next step: Bench Dip Feet Elevated or add weight
• Regress if: Can't complete 8 reps, form breaking down, shoulder pain

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Last updated: December 2024