How To Do A Bench Dip – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: June 17, 2023
  • Time to read: 11 min.
How To Do A Bench Dip

If you’re looking for an effective bodyweight exercise that will have your triceps burning and increase upper-body strength, look no further than the bench dip.

Bench dips are a surprisingly simple yet very versatile move to add to your fitness routine without any equipment necessary.

Not only do bench dips strengthen and develop those hard-to-reach muscles in your arms, chest, and shoulders, but they can also help prevent shoulder injuries by strengthening the stabilizing muscles around the joint.

In this article, we’ll cover everything you need to know about performing a proper bench dip – from benefits and form tips to how to modify it for all ability levels. So let’s get started!

Muscles worked during a Bench Dip

Bench dips are a great exercise that uses your triceps, chest, and shoulders. It targets certain areas of your upper body. The primary muscle group used is the triceps, plus your chest and shoulders.

Rhomboid muscles between your shoulder blades, the trapezius, and the pectoralis major are also activated. With feet elevated, the chest area gets more focus. You can add more load with weight plates or lighter dumbbells to make it harder.

Since ancient Greece and Rome, athletes have been sitting on benches to do dip exercises for stronger arms. Nowadays, this exercise is a staple of many fitness routines. Bench dips – it’s like a trust fall but with your triceps and you’re all on your own!

Benefits of doing Bench Dips

Bench dips are a great compound exercise that can be done almost anywhere with minimal equipment. This workout is perfect for targeting the triceps, as well as engaging several other muscle groups. Let’s take a look at the benefits of doing bench dips!

  • Boosts Triceps Strength – Bench dips are powerful for building triceps strength.
  • Works Multiple Muscle Groups – Not only triceps, this exercise targets chest, shoulders, core and back.
  • Improves Upper Body Definition – Doing this exercise helps sculpt and tone your upper body.
  • Enhances Agility – Using your own bodyweight increases agility and balance.
  • Suitable for Everyone – Bench dips can be adjusted for any fitness level.
  • No Equipment Needed – No equipment is needed, making it easy to do from home or on the go.

Furthermore, bench dips help improve flexibility in the muscles used and prevent injuries. When doing this exercise, keep your elbows close to your body for maximum effectiveness. Gradually increase repetitions while keeping proper form.

It’s recommended to incorporate bench dips into your routine two times a week. Aim for three sets of 12-15 reps each time, which will strengthen targeted muscle groups and tone underutilized muscles.

In summary, bench dips offer many benefits with minimal effort and no equipment needed. Get ready to work it out and feel the burn with these bench dip tips!

How To Do A Bench Dip: A Step-by-Step Guide

This guide will walk you through the proper technique for performing bench dips.

Equipment Needed:

  1. Flat bench or sturdy chair

Step-by-Step Guide:

  1. Position yourself near the bench: Place the bench or chair on a stable surface. Stand facing away from the bench with your feet hip-width apart.
  2. Grip the bench: Place your hands on the edge of the bench, shoulder-width apart, with your fingers pointing forward. Ensure that your grip is secure and comfortable.
  3. Start position: Slowly lower your body until your arms are straight and your legs are extended out in front of you. Your heels should be resting on the ground, and your body should be slightly angled backward. This is your starting position.
  4. Lower your body: Inhale and slowly bend your elbows, lowering your body towards the ground. Keep your chest up, your shoulders down, and your elbows close to your sides as you perform this movement. Your forearms should remain perpendicular to the floor.
  5. Pause at the bottom: Once your upper arms are parallel to the ground, pause for a moment. Make sure to maintain control of your body and avoid letting your hips touch the ground.
  6. Push back up: Exhale and extend your arms, pushing your body back up to the starting position. Focus on using your triceps muscles to lift your body, keeping your elbows close to your sides throughout the movement.
  7. Repeat: Perform the desired number of repetitions, maintaining proper form throughout the exercise.

Proper form and technique for a Bench Dip

To demonstrate the proper form and technique for a bench dip with maximum efficiency and minimum risk of injury, focus on two things: body position and hand/foot placement.

By paying attention to these sub-sections, you can gain a clearer understanding of how to perform a bench dip with proper form, thereby maximizing the benefits of this exercise while minimizing the risk of common mistakes and injuries.

Body position during a Bench Dip

Do you want to tone your upper body with the help of bench dips? Here’s a step-by-step guide to help you:

  1. Place hands on a bench behind you, shoulder-width apart, with palms facing down and fingertips pointing forward.
  2. Move your feet in front of you, shoulder-width apart.
  3. Keep arms straight while lowering body down towards the ground, bending at elbows.
  4. Push yourself up, using triceps, until arms are straight again.
  5. Keep shoulders relaxed and chest lifted throughout the exercise.
  6. Avoid arching the back or shrugging shoulders.

Bench dips also work on chest and shoulders along with triceps! So, follow the steps carefully to get a toned upper body.

Hand and foot placement during a Bench Dip

When doing a Bench Dip, it is essential for your hands and feet to be in the correct positions for optimal results. Here’s a 6-Step Guide to follow:

  1. Sit at the edge of a bench or chair, palms beside your hips, fingers facing forward.
  2. Move forwards until your buttocks hover just off the seat.
  3. Place feet flat on the floor, knees bent at a 90-degree angle, hip-width apart.
  4. Straighten arms to lift yourself off the bench with a slight bend in your elbows.
  5. Keep torso upright and core engaged, lower until you feel a stretch in your triceps.
  6. Push yourself back up until straightening back to step 4.

It’s important to avoid leaning too far forward or backward as this could destabilize you. For a more challenging workout, add weight plates to your thighs or use parallette bars and dumbells.

Remember to keep proper body posture and support your shoulders for maximum results. Also, avoid falling off the bench – just make sure your triceps don’t fall off your arms!

Tips for a safe and effective Bench Dip workout

To ensure a safe and effective bench dip workout with proper form and execution, you should follow certain tips. So, you need to be aware of the necessary warm-up exercises before beginning the workout and the breathing techniques during the exercise.

These sub-sections will be the solutions that will help to prevent potential injuries and maximize the benefits of a bench dip exercise.

Breathing techniques during the exercise

Performing a Bench Dip workout? Breath right for a safe and effective experience! Here’s a 6-step guide:

  1. Exhale as you lower yourself down.
  2. Inhale as you push back up.
  3. Keep breaths controlled and steady.
  4. Don’t hold your breath.
  5. If you gasp for air, take a break and regain control.
  6. Remember to breathe deeply from your diaphragm.

Everyone’s body is unique and may need different breathing patterns. Pay attention and adjust accordingly. Seek professional advice if needed.

Plus, proper form will help with correct breathing. Did you know improper breathing alignment can cause intrathoracic pressure? This can lead to compromised cardiovascular function and headache/dizziness.

Skip warm-ups before a Bench Dip workout? Painful consequences guaranteed!

Necessary warm-up exercises before beginning a Bench Dip workout

Before Bench Dip-ing, warm up your muscles and body with exercises. Skipping warm-ups can lead to injuries. So, take 5-10 minutes for light cardio such as jogging or jumping jacks.

Do arm rotations – both forward and backward – for 20-30 seconds each. Stretch your shoulders too! Extend one arm across your chest and pull it towards you using the other arm for 20-30 seconds on each side.

Stretch your triceps by grabbing onto something sturdy and leaning into the stretch for 20-30 seconds on each side. Lastly, do 15 bodyweight squats to activate your lower body muscles.

Remember to keep feet flat on the ground and arms at a comfortable distance apart. Safety first! Take the time to warm up before intense exercise.

Don’t risk getting injured. Give your Bench Dip workout the boost it needs with these warm-up exercises! Don’t forget proper form either. Otherwise, you could end up benching your chiropractor instead.

Common mistakes to avoid while doing Bench Dips

To perfect your bench dip with correct form and to avoid common mistakes, pay attention to the tips mentioned in the article. In this section, we will discuss the mistakes to avoid while performing a bench dip. The two sub-sections include incorrect body position and avoiding excessive weights or reps during the exercise.

Incorrect body position while performing a Bench Dip

Doing bench dips can be great for your triceps, but mistakes can lead to injury or reduce effectiveness. Commonly, people have incorrect body position. To do them correctly, follow these 6 steps:

  1. Face the bench, hands on the edge
  2. Extend legs at 90-degrees
  3. Shoulders above wrists, knees above ankles
  4. Bend elbows, lower body slowly
  5. Stop when upper arms parallel to ground, push back up
  6. Avoid hunching shoulders, flaring elbows too much

Don’t let body sag down too low or legs go too far forward. Don’t rush or use momentum either. To improve form:

  • Engage core
  • Use proper height for bench
  • Experiment with different hand positions.

This will help prevent injury and maximize muscle activation. Don’t forget, bench dips are not a competition – unless you count times you’ve fallen off the bench!

Avoiding excessive weights or reps during the exercise

Bench dips require careful attention. Don’t overload or over-exert yourself – it can lead to injury or fatigue. Start with lighter weights and slowly increase as your muscles adapt. Don’t exceed 10% of your body weight!

Also, limit reps to 2-3 sets of 8-12. Give your muscles time to recover. Make bench dips more effective without adding too much weight by using resistance bands or changing the angle of your feet.

Listen to your body and adjust accordingly for optimal results. Avoid overdoing it and you’ll get the most out of this exercise. Spice it up with bench dip variants – because monotony is for the faint of heart!

Variations of Bench Dips

To add versatility to your bench dips routine, this section on ‘Variations of Bench Dips’ with sub-sections including Bodyweight Bench Dips, Assisted Bench Dips, Weighted Bench Dips, and Advanced Bench Dip movements will provide you with a range of solutions to target various muscle groups and continuously challenge your body.

Bodyweight Bench Dips

Bodyweight bench dips are great for strengthening your triceps, chest and shoulders. No gym? No problem! Here’s how to do ’em:

  1. Step 1: Sit on a bench. Hands beside hips, fingers facing forwards.
  2. Step 2: Walk your feet out. Lower yourself until arms form a 90-degree angle.
  3. Step 3: Push back up to the start.
  4. Step 4: Repeat for desired reps.

To make it harder, raise your feet on a second bench or step. For extra intensity, add weight or do explosive versions.

Mix it up by changing your hand placement – try turning fingers inwards or outwards. Or single-arm dips and diamond push-ups. Each variation targets muscles differently, so you won’t get bored! And all without a spotter – just grab a chair. Assisted bench dips: the easiest way to tone triceps ever!

Assisted Bench Dips

Assisted bench dips can help those who want to work their triceps but can’t handle the full weight of their body. This technique involves using a bench or chair to provide support. Here’s how to do it:

  1. Sit on a bench with your hands gripping the edge, palm down and fingers forward.
  2. Slide your bottom off the seat while keeping your legs out in front.
  3. Bend your elbows and lower yourself until your arms form a 90-degree angle.
  4. Push up to the start position by straightening your arms and repeat as many times as you can.
  5. Make it harder by using resistance bands or having someone place light weights on your lap.

Remember, it’s important to lower your body slowly for proper form and maximum results. My friend started with 20 assisted reps per set but no improvement. Until she was advised to slow down her descent. Within weeks, she had more strength and confidence and could do assisted bench dips without help.

Assisted bench dips can be great for tricep workouts – if done properly. So don’t give up! And why not try doing weighted bench dips in the comfort of your own home?

Weighted Bench Dips

If you want to add weight training to your dip routine, try out the ‘Weighted Bench Dips’. It’s a tough but rewarding exercise. Sit on the edge of a bench with your hands gripping the bench. Stretch out your legs and arms. Put a weight plate on your hips. Then, slowly dip down until your arms make a 90-degree angle. Push back up to finish one rep.

Here’s a 4-step guide to get it right:

  1. Sit on the edge of the bench with your hands gripping the seat behind you.
  2. Place a weight plate on your hips. Straighten your legs in front.
  3. Lower yourself until your arms make a 90-degree angle. Keep elbows close to your body.
  4. Push up with your arms extended to complete the rep.

Be careful not to overdo it. Too much weight may lead to bad form or injuries. To up the intensity, cross one leg over the other during each dip. This will give you more strength and stability.

Fun fact: Traditional dips work your triceps, chest and shoulders for great muscle growth. These advanced bench dip movements are not for the faint-hearted!

Advanced Bench Dip movements

Bench dips are awesome for building upper-body strength and arm definition. If you’ve got the basics down, there’s plenty of advanced variations to challenge your triceps! Follow this guide for maximum effect:

  1. Elevate your feet – Use a bench or step for a greater range of motion.
  2. Add weight – Hold a dumbbell or use a weighted vest to up the resistance.
  3. Incorporate explosive movements – Move fast to activate more muscle fibers, and lower yourself slowly for max results.

Remember these tips for injury prevention:

  • Lock shoulders in place and avoid straining your elbow joints.
  • Try different angles to target specific areas of your triceps.

Did you know bench dips have been around since WW2? Back then, they were called “army dips” and were done between two chairs. Nowadays, they’re still popular for their efficiency and effectiveness. So get ready to feel the burn!


Maximize benefits from bench dips! Proper form is essential. Focus on your triceps and chest muscles. Incorporate variations into your routine. Follow tips to avoid mistakes. Personalize your workouts. Diversify now for a healthy, strong body! Take action – reap the rewards!

A Barbell Standing Triceps Extension

Previous Post

How To Do A Barbell Standing Triceps Extension – Benefits, Proper Form, And Tips

Next Post

How To Do A Dumbbell Standing Triceps Extension – Benefits, Proper Form, And Tips

How To Do A Dumbbell Standing Triceps Extension