The bench dip is a scaled-down dip performed with hands on a bench behind the body and feet on the floor (or on another bench). It reduces the load compared to parallel-bar dips, making it accessible to lifters who can’t yet hit parallel dips — while still hammering the triceps.
What it is
The bench dip is a triceps-focused dip performed with hands on a flat bench behind the back, feet on the floor (or elevated on another bench for more difficulty). The lifter lowers the hips by bending the elbows, then presses back up. Load is a proportion of bodyweight; adding plates on the thighs increases resistance.
Muscles worked
| Muscle | Contribution |
|---|---|
| Triceps brachii | ~70 % |
| Anterior deltoid, chest | ~20 % |
| Core, shoulders (stab) | ~10 % |
How to bench dip: 5 steps
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Set position
**Hands on a bench behind the back,** feet on floor with legs extended.
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Brace
**Core tight, elbows pointing back,** shoulders down.
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Lower
**Bend elbows, lower the hips** until upper arms are parallel to floor (90° elbow).
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Press up
**Extend arms, pressing back up** to starting position.
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Repeat
Continue for target reps. Keep hips close to the bench.
How it differs from parallel-bar dip
- Hands behind body, feet in front. Parallel dips have hands beside the body and feet below.
- Lower load. Only a portion of bodyweight is lifted, versus full bodyweight in bar dips.
- Beginner-friendly. The scaled load lets weaker lifters build triceps strength.
- Shoulder stress possible. The hands-behind position stresses shoulders more than parallel dips.
Common mistakes
When to use this variation
Use bench dips as a bodyweight triceps builder for beginners or as a high-rep finisher for advanced lifters. Program 3 sets of 12-20 reps. Elevate feet on another bench to increase load; add a plate on the thighs for weighted work.
FAQ
Bench dip or parallel-bar dip?
Parallel-bar dips are superior for strength and mass, but demand more bodyweight strength. Bench dips are the accessible entry point.
How to progress?
Start feet flat on floor. Progress to feet on another bench (harder). Progress to added weight (plate on thighs). Then move to parallel bars.
Are they bad for shoulders?
They can stress the anterior shoulder if depth is excessive. Stop at 90° elbow bend; going deeper adds shoulder risk without triceps benefit.
Related exercises
- Dips: parallel-bar version
- Diamond Push-Up: bodyweight triceps alternative
- Weighted Bench Dip: same, with plate on thighs
- Close-Grip Bench Press: barbell equivalent
