Muscles Worked
Learn more in the Triceps training guide →
Primary
Triceps
Secondary
Chest
Shoulders
Highlighted muscles
Variation of Bench Dip. This is a close variation of an exercise we cover in full — see the Bench Dip guide for detailed form cues, mistakes and alternatives.
How To Perform
- 1 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 exte
- 2 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
- 3 Using your triceps to bring your torso up again, lift yourself back to the starting position.
- 4 Repeat for the recommended amount of repetitions.
Form Cues
- ✓ Focus on controlled movement throughout each rep.
- ✓ Maintain proper alignment and avoid compensating with other muscle groups.
- ✓ Breathe out during the exertion phase of the movement.
Common Mistakes
- ✗ Using too much weight before mastering the technique.
- ✗ Rushing through reps — prioritize control over speed.
- ✗ Not achieving full range of motion on each repetition.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Bench Dips, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
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Where This Exercise Fits
FAQ
How many sets of Bench Dips should I do?
3–4 sets of 8–12 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Bench Dips target?
Bench Dips primarily targets the Triceps. Secondary muscles include Chest, Shoulders.
Is Bench Dips good for beginners?
Bench Dips is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Bench Dips, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.