Bench Dips

A beginner strength exercise for the triceps, chest and shoulders, done with a bench or box.

Movement guide

Bench Dips

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight + A bench or box

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Bench Dips demonstrated on the 3D figure

3D demoBench DipsBeginner · A bench or box

Beginner grade (source-assigned).

Harder option

3D demoRing DipsIntermediate · Other / check instructions

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Dips - Triceps Version demonstrated on the 3D figure

3D demoDips - Triceps VersionBeginner · Other / check instructions

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

3D demoBench dipBeginner · A bench or box

Clap push-up demonstrated on the 3D figure

3D demoClap push-upAdvanced · No equipment

Close-grip incline push-up demonstrated on the 3D figure

3D demoClose-grip incline push-upBeginner · Other / check instructions

Close-grip push-up (close triceps position) demonstrated on the 3D figure

3D demoClose-grip push-up (close triceps position)Intermediate · No equipment

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Questions people ask

What muscles does the Bench Dips work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Bench Dips?

A bench or box.

Is the Bench Dips good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Ring Dips.

How do I make the Bench Dips harder?

Progress to the Ring Dips, or add load, range or slower lowering once your form is solid.