Bench Dips: A Simple Yet Powerful Triceps Exercise

Bench dips are an effective bodyweight exercise that targets the triceps, shoulders, and chest muscles. They require minimal equipment—just a sturdy bench, chair, or any elevated surface. This exercise is commonly used in strength training routines to build upper body strength and endurance.

How to Do Bench Dips Properly

Find a Sturdy Surface Use a bench, chair, or low table that won’t move when you apply pressure. Sit on the edge of the bench with your hands placed beside your hips, gripping the edge firmly.

Position Yourself Slide your hips forward off the bench so that your arms support your body weight. Keep your legs extended straight in front of you or bend your knees for an easier variation. Your feet should be flat on the ground, and your back should stay close to the bench.

Lower Your Body Slowly bend your elbows and lower your body toward the floor. Go down until your elbows form a 90-degree angle, keeping your shoulders relaxed. Ensure that your elbows point straight back, not flaring out to the sides.

Push Back Up Press through your palms and extend your elbows to lift your body back up to the starting position. Keep your movements controlled to avoid unnecessary strain on your shoulders.

Repeat Perform 10-15 reps for 2-3 sets, depending on your fitness level. Muscles Worked Triceps – The primary muscle engaged, responsible for extending the arms. Shoulders (Deltoids) – Help stabilize and control the movement. Chest (Pectorals) – Assist in pushing the body up.

Benefits of Bench Dips Strengthens Triceps – Helps tone and build arm muscles. Improves Upper Body Endurance – Enhances strength in pushing movements. Minimal Equipment Needed – Can be done almost anywhere.

Great for Beginners – A simple bodyweight exercise that can be modified easily. Common Mistakes to Avoid Going Too Low – Can strain the shoulders; stop at a 90-degree elbow bend.

Flaring Elbows – Keep elbows pointing straight back to avoid joint stress. Rushing the Movement – Perform slow, controlled reps for maximum effectiveness. Conclusion Bench dips are a versatile and efficient exercise to build arm and upper body strength. Whether at home, in the gym, or even at a park, they can be a valuable addition to any workout routine.