Dips with Bench

Bench Dips

Bench dips are a great exercise to target the triceps muscles. Here’s a step-by-step guide on how to perform triceps dips on a bench:

Video Instructions On How To Do Bench Dips

Equipment Needed:

  1. Bench or sturdy elevated surface


  1. Setup:
    • Place a sturdy bench horizontally or find a stable elevated surface.
    • Sit on the edge of the bench with your hands placed next to your hips, fingers pointing forward. Your palms should be flat on the bench, and your fingers should be hanging over the edge.
  2. Positioning:
    • Slide your hips off the bench, supporting your body weight with your hands. Keep your feet flat on the ground, knees bent at a 90-degree angle. Your back should be close to the bench.
  3. Starting Position:
    • Straighten your arms, lifting your hips off the bench. Your weight should be supported by your hands and heels.
  4. Execution:
    • Lower your body by bending your elbows. Keep your back close to the bench and your elbows pointing backward. Lower your body until your upper arms are parallel to the ground or your elbows are at a 90-degree angle.
  5. Upward Movement:
    • Push through your palms to extend your elbows and return to the starting position. Fully extend your arms, but avoid locking your elbows to maintain tension on the triceps.
  6. Repetition:
    • Perform the desired number of repetitions. Beginners can start with 8-12 reps, and as you become more advanced, you can increase the number of reps or add resistance.
  7. Breathing:
    • Inhale as you lower your body and exhale as you push back up.
  8. Form Tips:
    • Keep your shoulders down and away from your ears to avoid unnecessary strain.
    • Engage your core to maintain stability.
    • Ensure your elbows point directly behind you during the movement.
    • Focus on using your triceps to lift your body, rather than relying on your shoulders or chest.
  9. Safety Precautions:
    • If you experience any discomfort or pain, stop the exercise.
    • If you’re a beginner or have any pre-existing conditions, consider consulting with a fitness professional or healthcare provider before attempting triceps dips.

Incorporate triceps dips into your overall workout routine to strengthen and tone your triceps effectively.