How To Do Bench Dip Triceps Exercise

The bench dip triceps exercise is one of the most effective exercises for developing strong and defined muscles. This simple but effective exercise can be done with minimal equipment, making it ideal for those looking to get fit in the comfort of their own home.

To do this exercise correctly, you’ll need a sturdy chair or bench and enough space to move your legs freely without obstructions.

To begin the training, start by sitting on the edge of a sturdy chair or bench and placing your hands on either side of your body.

Lift yourself off the seat using your arms until only your lower legs are resting against it. Once in position, slowly lower yourself down towards the floor as far as possible while keeping your body straight and avoiding any jerky movements.

How is a bench dip different from a regular dip?

The bench dip is an exercise that may look similar to a regular drop but provides an entirely different difficulty level.

It is because while a normal dip focuses on the tricep muscles and requires you to support your body weight, a bench dip requires your body to be supported by a flat surface such as a bench or chair. 

The higher the surface, the easier it will be for you to complete this exercise. The main difference between these two exercises is their ability to target specific muscles. While a regular dip works out your triceps and chest muscles, a bench dip primarily targets the shoulder and chest muscles by forcing them into an isometric contraction against gravity.

Equipment Needed

The bench dip is one of the best triceps exercise that trains your triceps and allows to train your tricep with your body weight and it is performed on one flat bench, during the exercise you are going to be using your hands to support your waist so it is a bodyweight free weight exercise.

A woman exercising in a park  -How To Do Bench Dip
A woman exercising in a park -How To Do Bench Dip

How do you do bench dip?

Bench dips are a great way to work out your arms, chest, and triceps. To perform this exercise correctly, you must start with the proper form.

With the correct technique and regular practice, you can get an effective workout that will help you build strength in those areas. To do a bench dip properly, begin by sitting on the edge of a bench or securing a chair with your hands gripping either side. 

Your feet should be placed firmly on the ground in front of you, slightly wider than hip-distance apart; make sure your back is straight and not rounded.

Slowly lower yourself down until your elbows reach 90 degrees, then press up using your triceps and chest muscles to get back into starting position for one rep.

How can you add bench dip to your routine?

Bench dips are an excellent exercise to incorporate into any workout routine. They’re easy to perform and can provide a great way to increase upper body strength and stability.

Bench dips are a simple movement that can be done anywhere without equipment. Adding bench dips to your routine can effectively target the triceps, chest muscles, and shoulders for a full-body workout.

To get started on bench dip exercises, start seated on the edge of a flat surface, such as a park bench or chair. Place your hands slightly wider than shoulder-width apart on the edge of the character behind you. Then lift your body off the seat so it hovers above it while keeping your feet planted on the ground below you.

A woman exercising in a gym  -How To Do Bench Dip
A woman exercising in a gym -How To Do Bench Dip

What are the most common mistakes for bench dip?

  • You’re flaring your elbows
  • You’re going too low
  • You’re moving too quickly

  • You’re flaring your elbows.

Bench dips are a great upper-body exercise, but if done incorrectly, they can cause strain and injury to your shoulders. One of the most common mistakes for bench dip is that people tend to flare their elbows out when doing the exercise. It puts unnecessary pressure on the shoulder joint, which can result in pain or even injury. 

When doing bench dip, keeping your elbows close to your sides is essential as you lower yourself down toward the ground. It will help reduce tension in the shoulder joint and protect you from harm while still allowing you to get an effective workout. Additionally, make sure that you have a spotter there with you so that they can help support your weight if needed and lend assistance with proper form throughout each exercise repetition.

  • You’re going too low.

Bench dips are a joint exercise used to target the upper body muscles, and while they may seem easy at first glance, there is a right and wrong way to do them. Unfortunately, many people make the same mistake when performing bench dips they go too low. 

Going too low can not only put a strain on the shoulder joints but also minimize the benefits of the exercise. You must stay high to get the most out of your bench dip workout.

Instead, focus on maintaining an upright posture and keeping your back straight as you lower yourself down slowly toward the floor until your bent elbows reach a 90-degree angle. Stop and press up until your arms are fully extended before repeating for another rep.


  • You need to move more quickly.

Bench dips are a great way to strengthen your upper body and core muscles. However, if you need to move more quickly during this exercise, you could set yourself up for injury.

Moving too quickly is one of the most common mistakes made when it comes to bench dips. It is especially true for those who have just started incorporating this exercise into their routine. 

When performing bench dips, it’s essential to focus on controlling your movements and maintaining correct form throughout the entire motion.

Slowing down will ensure that your muscles are adequately engaged during the exercise, helping build strength and stability over time instead of risking an injury due to improper form or overexertion.


In conclusion, the bench dip triceps exercise is a great way to work out your arms and shoulders and build strength. It’s an effective, simple exercise that can be done anywhere with minimal equipment.

You’ll see dramatic results in your triceps development when done correctly and consistently. Additionally, the activity can be modified to increase or decrease the intensity level, making it suitable for any fitness level.


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