Bench Dip
TricepsBodyweightBeginner
A simple triceps move that needs shoulder respect and controlled depth.
Muscle worked
Triceps
Equipment
Bodyweight
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Hands on bench
Place hands beside hips on a stable bench, fingers forward or slightly out.
02
Walk feet out
Keep hips close to the bench and chest tall.
03
Lower carefully
Bend elbows and descend only as far as shoulders feel comfortable.
04
Press up
Extend elbows and squeeze triceps at the top.
Common mistakes
Avoid these
✕
Dropping too deep
Shoulders can get irritated fast. Fix: Stop before shoulder discomfort.
✕
Hips far from bench
Shoulder stress rises. Fix: Keep hips close to the bench edge.
✕
Elbows flaring wide
Triceps tension drops and shoulders work harder. Fix: Keep elbows pointing mostly back.
Progressions
Scale it up or down
Make it easier
- Bent-knee bench dip
- Tricep pushdown
- Close-grip push-up
Make it harder
- Straight-leg bench dip
- Weighted bench dip
- Paused bench dip
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 4-6 | 3-8 | 90-150s | Use a harder variation or add load when reps are easy. |
| Build Muscle | 3-5 | 8-15 | 60-90s | Pick a variation that leaves 1-2 clean reps in reserve. |
| Build Endurance | 2-4 | 15-30 | 45-60s | Steady pace. Stop before sloppy reps. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
Get my personalised plan → Starting at ₹199. Plan delivered to your WhatsApp in 24 hours.Related exercises
