Step-by-Step Instructions

1. 1

   Sit on the edge of a sturdy bench, place your hands beside your hips with fingers gripping the bench edge, and extend your legs out in front of you.

2. 2

   Lift your hips off the bench and shift forward so your buttocks clear the edge, supporting your weight on your hands.

3. 3

   Lower your body by bending the elbows to approximately 90 degrees, keeping your back close to the bench and elbows pointing straight behind you.

4. 4

   Pause briefly at the bottom without resting or bouncing, maintaining tension in the triceps.

5. 5

   Press through your palms to extend the elbows and drive your body back to the start position, fully locking out the arms.

6. 6

   Keep your torso upright and close to the bench throughout—do not let your body drift forward away from the support.

Common Mistakes

• Dipping too deep below 90 degrees of elbow flexion, placing excessive stress on the anterior shoulder capsule and labrum.

• Flaring the elbows out to the sides instead of keeping them pointed directly behind, reducing triceps recruitment.

• Rounding the shoulders forward at the bottom of the dip, which loads the shoulder joint in a vulnerable internally rotated position.

• Using the legs to push off the ground and assist the pressing motion instead of isolating the triceps.

About This Exercise

Bench dips target the triceps brachii through loaded elbow extension using bodyweight as resistance, with the anterior deltoid and pectoralis major assisting in the bottom range. The adjustable difficulty—feet on the floor for beginners, elevated feet or weighted for advanced—makes it a versatile pushing exercise. Controlling the descent depth is important for protecting the anterior shoulder capsule, as excessive range of motion under load can strain the glenohumeral ligaments.