Bench Dips
A beginner compound strength exercise that works the triceps, needing no equipment.
Starting position
End position
How to Do Bench Dips
- For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Bench Dips
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Close-Grip Barbell Bench Press
A beginner compound strength exercise that works the triceps, using a barbell.
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2
Smith Machine Close-Grip Bench Press
A beginner compound strength exercise that works the triceps, using a machine.
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3
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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4
Decline Close-Grip Bench To Skull Crusher
An intermediate compound strength exercise that works the triceps, using a barbell.
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5
Reverse Triceps Bench Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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6
Ring Dips
An intermediate compound strength exercise that works the triceps.
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7
Weighted Bench Dip
An intermediate compound strength exercise that works the triceps.
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8
Close-Grip Dumbbell Press
A beginner compound strength exercise that works the triceps, using dumbbells.
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9
Close-Grip EZ-Bar Press
A beginner compound strength exercise that works the triceps, using an E-Z curl bar.
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10
Dip Machine
A beginner compound strength exercise that works the triceps, using a machine.
Frequently Asked Questions
What muscles do bench dips work?
Bench Dips primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for bench dips?
None. Bench Dips is a bodyweight movement you can do anywhere you have floor space.
Bench Dips: is it suitable for beginners?
Yes. Bench Dips is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of bench dips?
Close-Grip Barbell Bench Press, Smith Machine Close-Grip Bench Press, Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bench dips reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bench dips can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Bench Dips with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.