Bench Dip: Form Guide, Muscles and Mistakes
Load card
- Equipment
- Bodyweight
- Muscle group
- Triceps
- Main muscles
- triceps brachii
- Also working
- anterior deltoid, pectoralis major
- Mechanics
- Compound
- Pattern
- Dip
- Level
- Beginner
The bench dip is a beginner bodyweight exercise that targets the back of your arms. It uses a compound dip movement pattern, making it a practical choice when you have limited equipment. You only need a sturdy bench or chair to perform the movement.
This exercise primarily trains the triceps brachii. As you press your body weight up and down, your anterior deltoid and pectoralis major also work as supporting muscles to stabilize your shoulders and chest.
How to do it
Sit on the edge of a flat bench with your hands gripping the edge next to your hips, fingers pointing forward. Walk your feet out and slide your hips off the bench so your weight is supported by your arms.
- Keep your chest up and your shoulders pulled back and down.
- Lower your body by bending your elbows until they reach a 90-degree angle.
- Keep your back close to the bench as you descend.
- Pause briefly at the bottom of the movement.
- Push through the heels of your hands to straighten your arms and return to the starting position.
Sets, reps and load
Start with a moderate number of sets and repetitions. Rest adequately between each set.
Since this is a bodyweight exercise, control the tempo or place your feet on a raised surface to increase the difficulty before adding external weight.
Common mistakes
- Hips too far from bench. Keep your torso close to the edge to reduce stress on your shoulder joints.
- Flaring elbows. Tuck your elbows in so they point straight behind you as you lower your body.
- Shrugging shoulders. Depress your shoulder blades and keep your neck long throughout the entire repetition.
- Partial range of motion. Lower yourself until your upper arms are parallel to the floor before pressing back up.
Make it easier or harder
Easier
- Bend your knees to a 90-degree angle and plant your feet flat on the floor.
- Perform the movement with a smaller range of motion.
Harder
- Place your feet on a second bench or box.
- Place a weight plate on your lap.
Before you load it up
- Wrist position matters here. Wrist pain is a reason to change the grip, use handles or fists, or choose another variation.
- Your arms and shoulders carry a large share of body weight. Shoulder or elbow pain is a reason to choose an easier variation.
Swaps and related triceps exercises
Same muscle group with different equipment:
- Resistance Band Tricep Pushdown Resistance band
- Overhead Dumbbell Tricep Extension Dumbbell
- Dumbbell Tricep Kickback Dumbbell
- Dumbbell Skull Crusher Dumbbell
More bodyweight options:
- Parallel Bar Dip Dip
- Diamond Push-Up Horizontal push, narrow hands
Browse all bodyweight exercises or every triceps exercise.
When to see a doctor or physio
- Sharp pain in the front of your shoulder joint.
- Numbness or tingling traveling down your arm.
- Deep aching in your elbows that persists after the workout.
This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.
How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.