Bench Dip – Is A Simple Body Weight Exercise To Work Your Triceps

Bench Dips indeed are an ideal strength training exercise to shape your arms. Are you attempting to enjoy the great form and grow your Triceps Brachii? It would help if you started using our tutorial to get going right away.

Exercise Summary

  • Primary Muscles Worked: Triceps Brachii
  • Other Muscles (Secondary) Worked: Deltoid, Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major – Clavicular, Pectoralis Major – Sternal, Pectoralis Minor, and Rhomboids
  • Equipment: Flat Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Bench Dip Exercise Procedure

  • Start by setting up perpendicular to the bench, sitting directly in the middle of the bench.
  • Place your hands beside you on the bench, fingers hanging over the bench.
  • Scoot your butt off the bench and move your feet out, keeping your legs straight until your body will clear the bench when you dip.
  • Commence the dips by slowly lowering your body to the ground stabilizing with your hands.
  • Once you reach your max contraction or just before your butt reaches the ground, press back up.
  • Repeat your Bench Dip for 8-10 repetitions.
Graphic image of a muscular man performing alternate cable triceps extensions.

Utilized Muscles

Target (Agonist)

  • Triceps Brachii


  • Deltoid – Anterior
  • Latissimus Dorsi
  • Levator Scapulae
  • Pectoralis Major – Clavicular
  • Pectoralis Major – Sternal
  • Pectoralis Minor
  • Rhomboids

Dynamic Stabilizers

  • Biceps Brachii


  • Trapezius – Lower

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the bench dip exercise highlighted in red and the rest in blue.

Tips for Better Results and Proper From

You’ve landed at the right place if you desire to forge ahead your capability to conduct bench dip. Using these tips can allow you to take full advantage of this amazing workout. You’ll be able to develop your tricpes muscles, and reduce your risk of getting hurt. Let’s begin and take a look at how these tips will benefit you.

  • Keep your feet in a comfortable position – Keeping your feet flat on the ground or in a comfortable position will allow you to get the most out of the exercise and keep your form correct. This will help you get a good workout and avoid any potential injury.
  • Use a slow, controlled motion – Moving slowly and controlling your movements during the bench dip will ensure that you are using the right muscles and getting the most out of the exercise. It will also help you avoid straining your muscles.
  • Keep your elbows close to your body – Keeping your elbows close to your body as you do the bench dip will help you keep your form correct and will allow you to get the most out of the exercise. This will help you get a good workout and help you to avoid any potential injury.

Frequent Mistakes You Want to Be Sure To Avoid

Avoiding common errors can be the distinction between a successful workout and a painful injury when executing bench dip. From improper form to not keeping your core engaged, these mistakes can diminish the effectiveness of the exercise and can even raise your risk for injury. But relax, it’s not quite as difficult as it might seem. By knowing the mistakes to avoid and taking the right actions, you can execute the exercise securely and effectively. So it is time for you to optimize the impact of this exercise and experience the advantages of a successful workout.

  • Not using proper form: Poor form can lead to inefficient movement and potential injury. It’s important to make sure your body is in the correct position before beginning the exercise.
  • Not using adequate range of motion: Not lowering your body far enough can reduce the effectiveness of the exercise and may lead to a plateau in your progress. Make sure to lower your body until your arms are at a 90-degree angle.
  • Not adjusting difficulty as needed: Not increasing the difficulty of the exercise as you get stronger will prevent further progress. Start with basic form, then add weight or increase reps as you progress.


All in all, the bench dip is an excellent exercise to help you get fit! Not only will it work your triceps, it’s also easy to do and can be done almost anywhere. Just make sure to do it correctly, and you’ll be on your way to having strong arms and a toned upper body. Now that you’ve read this article, why not check out some of our other fitness articles to get even more tips and tricks to reach your fitness goals?

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