The bench dip is a highly effective bodyweight exercise primarily targeting the triceps brachii, the large muscle on the back of the upper arm. It also engages supporting muscle groups, including the anterior deltoids (front of the shoulder) and the pectoral muscles. Because it requires only a stable elevated surface like a bench or sturdy chair, it is an accessible movement for building upper body strength. Mastering the correct form is necessary to maximize muscle activation and, importantly, ensure the safety of the shoulder joint.
Proper Setup and Starting Position
Start by selecting a stable surface, such as a weight bench or a non-rolling chair. Place your hands on the edge of the bench, positioned directly beside your hips, with your fingers pointing forward and slightly curled over the edge for a secure grip. Your hands should be set approximately shoulder-width apart to optimize triceps engagement and maintain shoulder alignment.
Slide your hips off the bench until your arms are fully extended, supporting your body weight with your palms. Keep your back and hips very close to the bench throughout the entire exercise path. For beginners, keep your knees bent at a 90-degree angle with your feet flat on the floor, as this reduces the overall load.
Before initiating the dip, actively depress and retract your shoulders, pulling your shoulder blades down and back. This action helps stabilize the shoulder joint and prevents the shoulders from shrugging up toward your ears. Maintain an upright torso posture with the chest lifted and a slight tuck in the chin to keep the spine neutral.
Step-by-Step Execution
Begin the downward phase by slowly bending your elbows, controlling the descent of your body toward the floor. Your elbows should hinge backward and remain tucked close to your torso, resisting the urge to let them flare out. This tucked position ensures the primary focus remains on the triceps and protects the shoulder joint.
Continue lowering your body until your upper arms are parallel to the floor, creating a 90-degree angle at the elbow joint. This depth is the safest and most effective range of motion for triceps activation. Throughout the movement, your torso must remain vertical and close to the bench, moving straight up and down.
To begin the ascent, push forcefully through the palms, contracting the triceps to straighten the arms. Exhale during this pushing motion as you return to the starting position with fully extended arms. At the top, briefly squeeze the triceps for maximum muscle fiber recruitment, but avoid fully locking out the elbows to maintain tension. Inhale as you lower your body for the next repetition, maintaining a slow and controlled tempo.
Making Bench Dips Easier or Harder
The bench dip is easily scalable to match different strength levels simply by adjusting the position of the lower body.
Beginner Variation (Easier)
The easiest variation involves keeping the knees bent and the feet flat on the floor. This setup allows the legs to bear a portion of the body weight, reducing the resistance placed on the triceps and shoulders.
Intermediate Variation
To increase the difficulty and place more load on the upper body, extend the legs straight out in front of you, resting on the heels. Extending the legs requires the triceps to lift a greater percentage of the body weight through the full range of motion.
Advanced Variations (Harder)
For a significant increase in challenge, the feet can be elevated onto a second bench or sturdy surface. This foot elevation increases the amount of body weight the arms must support and requires greater stability. Once this variation becomes manageable, external resistance, such as a weight plate placed across the lap, can be added to further overload the muscles.
Addressing Common Form Mistakes
One of the most frequent errors is allowing the elbows to flare widely out to the sides during the descent. Elbow flaring shifts the stress away from the triceps and onto the shoulder capsule, potentially leading to discomfort or injury. To correct this, focus intently on keeping the elbows pointing straight back, grazing the sides of the torso as you lower your body.
Another common issue involves losing shoulder stability by letting the shoulders shrug up or roll forward. This shoulder collapse creates instability and can lead to shoulder impingement. Actively cue yourself to keep the shoulders pulled down and back, maintaining that depressed and retracted position throughout the entire set.
Descending too far below the 90-degree elbow angle significantly increases the risk of shoulder strain. Going too low places excessive strain on the shoulder joint’s ligaments and tendons without providing additional benefit to the triceps. Stick strictly to the point where the upper arm is parallel to the floor, using this as your depth limit.
Finally, moving the hips too far away from the bench results in a forward lean, which reduces triceps activation and increases stress on the front of the shoulder. Focus on keeping your back brushing against the bench on the way down and up to ensure the triceps are properly engaged. The movement should be slow and deliberate, avoiding the use of momentum.