Bench Dip
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The bench dip is a bodyweight strength exercise where you position your hands on the edge of a bench or sturdy surface behind you, feet forward on the floor or elevated, and lower your body by bending your elbows until your upper arms are parallel to the ground before pressing back up. Its primary purpose is to build triceps strength and size while also engaging the shoulders and chest as stabilizers. Ideal for beginners to intermediates seeking an accessible upper-body push movement without equipment, it enhances pressing power for sports and daily activities.
How to Perform Bench Dip
- 1Position two sturdy benches or parallel bars about shoulder-width apart; place hands on one edge with fingers forward, feet on the other bench or floor.
- 2Extend arms fully to lift body off the ground, legs straight or knees bent, body forming a straight line from head to heels.
- 3Engage core and keep shoulders down away from ears.
- 4Inhale as you slowly bend elbows to lower body until upper arms are parallel to ground (90-degree elbow angle).
- 5Exhale as you press through palms to extend elbows and push body back to starting position.
- 6Repeat for desired reps, maintaining control throughout.
- 7Key form tips: Keep elbows pointing straight back, not flaring out; avoid shrugging shoulders or arching lower back; lower only to a pain-free range to protect shoulders. Common mistakes: Going too deep causing shoulder strain, or using momentum instead of triceps control.
