How to Do the Bench Dips
Beginner arms exercise — bodyweight.
The Bench Dips is a beginner-level arms exercise that works several muscles together, led by the triceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1Sit on the edge of a sturdy bench and place your hands beside your hips, fingers pointing forward.
- 2Walk your feet out and slide your hips just off the bench so your arms hold your weight.
- 3Keep your legs bent for an easier version or straight for a harder one.
- 4Bend your elbows straight back to lower your hips until your upper arms are about parallel to the floor.
- 5Keep your back close to the bench and your shoulders down away from your ears.
- 6Press through your palms to straighten your arms and return to the start.
How to program the Bench Dips
- Do the Bench Dips early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Bench Dips alternatives
No space? These train the same triceps, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Bench Dips is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Bench Dips with a move for the opposing muscles — the Incline Reverse-Hands Push-Up (biceps) or the Reverse Hands Push-Up (Bar) (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Bench Dips can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Bench Dips automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Bench Dips work?
The Bench Dips primarily targets the triceps within the arms muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Bench Dips?
None — the Bench Dips is a bodyweight exercise you can do anywhere, no gym required.
Is the Bench Dips a compound or isolation exercise?
The Bench Dips is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the Bench Dips should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Bench Dips good for beginners?
Yes — the Bench Dips is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Bench Dips?
Good substitutes that train the same triceps include the Bench Dip On Floor (bodyweight), the Dips - Triceps Version (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Bench Dips at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
