How to Do the Bench Dip: Form, Sets, Progression
The Bench Dip is a bodyweight exercise that mainly works your triceps. Beginners start with 3 sets of 8–12 reps and try one more rep next time.
Form in 3 steps
- Place your palms on the edge of a bench with your fingers facing forward, and scoot your hips off the front of the bench.
- Keep your shoulders down and chest open. Breathe in and bend your elbows back to slowly lower yourself.
- When your elbows reach about 90 degrees, breathe out and push through your palms to come back up.
Common mistakes
- Shoulders shrugging toward your ears: that loads up your shoulders. Pull them down and keep your chest open.
- Going too deep: it can strain the front of your shoulders. Stop at about 90 degrees at the elbow.
- Hips drifting away from the bench: your shoulders roll forward. Lower yourself so your back almost brushes the bench.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
When to pick another exercise
If your shoulder or wrist bothers you, skip this one for now. Mark it as sore in DailyFit and the app swaps this exercise out of your routine.
Alternatives
Add the Bench Dip to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
Bench Dips hurt my shoulders or wrists.
Bend your knees and bring your feet closer to make it easier. If it still hurts, stop and see a professional. If you pick shoulders or wrists as a problem area in DailyFit, this exercise is left out of your routine.
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