Bench Dip

Bench Dip is one of the top triceps exercises using bodyweight. Full breakdown of proper form, common mistakes and FAQs.

How to perform it

• Lie or sit with a stable back and retract your shoulder blades down and back.
• Grip bench dip slightly wider than shoulder width with straight wrists.
• Lower the weight under control (1–2 seconds) until it lightly touches your mid-chest or reaches your safe range.
• Drive the weight up explosively while exhaling, keeping shoulder blades locked in.
• Complete your target reps (8–12 for hypertrophy, 4–6 for strength) with 90–180s rest between sets.

Tips

• Brace glutes and core for full-body tension.
• Elbows at 45–75° from your torso — not flared to 90° — to protect the shoulder.
• Keep wrist stacked directly over the elbow throughout the lift.
• Use a spotter when going heavy.

Common mistakes

• Letting shoulder blades lift off the bench — you lose power and risk injury.
• Bouncing the bar off the chest instead of controlling the descent.
• Lifting the feet off the floor and losing whole-body stability.
• Grip too wide — shifts stress onto shoulders instead of the chest.

How many sets and reps of Bench Dip should I do?

3 sets × 12 reps, 2–3x per week is enough to start.

Is Bench Dip good for beginners?

Yes — Bench Dip is one of the best beginner exercises. Start light and prioritize form.

What are the best alternatives to Bench Dip?

It depends on your equipment. Similar tools (dumbbells for barbell, machines for free weights) provide comparable stimulus. See the "Related exercises" section on this page.

Can I do Bench Dip every day?

Not recommended for lifting — muscles need 48 hours to recover. 3–4x/week is optimal. Light cardio can be daily.

How many calories does Bench Dip burn per minute?

Roughly 6–9 kcal/minute depending on your weight and intensity.