How to Do Bench Dips: Triceps Exercise Guide
Master the between-benches dip to build stronger triceps. Follow our step-by-step guide for proper form, safety tips, and common mistakes to avoid.
How to Perform
- Place two flat benches parallel to each other, spaced slightly less than the length of your legs.
- Sit on one bench and place your palms face down on the edge, keeping your hands shoulder-width apart and knuckles facing forward.
- Extend your legs forward and place your heels on the edge of the opposite bench, supporting your weight with your arms.
- Lower your torso slowly by bending your elbows until your upper arms are roughly parallel to the floor.
- Keep your back close to the edge of the starting bench throughout the entire descent.
- Push through your palms to extend your arms and return to the starting position without locking your elbows.
- Exhale as you reach the top of the movement and maintain a neutral spine.
Common Mistakes
- Flaring the elbows significantly outward during the descent
- Allowing the hips to drift too far forward away from the bench
- Shrugging the shoulders toward the ears at the bottom of the rep
- Using a range of motion that puts excessive strain on the shoulder capsule
Muscles Worked
Primary movers
- Triceps
Stabilizers
- Anterior Deltoids
- Pectoralis Major
- Forearms
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Triceps · Arms