Bench Dips
Muscle Group
Triceps
Equipment
Bodyweight
Difficulty
Beginner
Hands on a bench, feet on the floor or elevated. Accessible and effective for triceps.
How to Perform This Exercise
- 1 Grasp the parallel bars (or place your hands on a bench with feet in front) and push up to arm extension.
- 2 Lean your torso slightly forward to target the chest, or stay upright for triceps.
- 3 Lower by bending your elbows to a 90-degree angle.
- 4 Push upward while contracting the triceps and chest.
- 5 Control the descent and avoid going too deep to protect the shoulders.
Common Mistakes to Avoid
- Flaring the elbows during the movement, reducing triceps isolation.
- Using body momentum to push the weight instead of controlling it.
- Not reaching full extension, missing the maximum contraction.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Triceps brachii (3 heads)
Secondary Muscles
- Anterior deltoids
- Chest
- Anconeus
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