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.

Bench Dips primarily trains the triceps, with the chest and shoulders contributing. The exact demand depends on your setup, range, and chosen load.

Set stable contact points and a secure grip before pressing. Control the lowering phase and press through a comfortable, repeatable path. Use suitable rack safeties or assistance for heavy barbell work; avoid sudden changes in position.

Related options include Close-Grip Push-Up, Close-Grip Barbell Bench Press, Smith Machine Close-Grip Bench Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.