Bench Dip

Definition

The bench dip is a push-pattern bodyweight exercise where you place your hands on a bench behind you and lower your body by bending the elbows, then press back up. It primarily targets the triceps with secondary chest and shoulder activation, making it an accessible upper-body pressing exercise that requires no equipment beyond a bench.

Technique & Form

1. Starting position: Sit on the edge of a bench, hands gripping the edge beside your hips, fingers forward. Walk your feet out until your hips clear the bench. Legs extended (harder) or bent at 90 degrees (easier).
2. Descent: Lower your body by bending your elbows to approximately 90 degrees. Keep your back close to the bench and elbows pointing backward, not flaring out.
3. Bottom position: Elbows at 90 degrees, shoulders slightly below elbow height. Do not drop below this point to protect the shoulder joint.
4. Press up: Drive through your palms and extend your elbows to return to the starting position. Squeeze your triceps at the top.
5. Breathing: Inhale on the descent, exhale on the press. Tempo: 2-0-1-0.

Muscles Worked

• Primary movers: Triceps (long, lateral, and medial heads)
• Secondary: Anterior deltoid, lower pectorals
• Stabilizers: Core, forearms

Common Mistakes

1. Going too deep: Dropping below 90 degrees places excessive stress on the anterior shoulder capsule. Stop at parallel.
2. Flaring elbows outward: Keep elbows tucked and pointing directly behind you.
3. Shrugging shoulders: Keep shoulders down and away from ears throughout the movement.

Benefits

Bench dips build tricep endurance with minimal equipment. They are an effective bodyweight pressing exercise that complements heavier barbell pressing movements, and they can be performed anywhere with a bench or box.

HYROX^® Context

Tricep endurance supports the Sled Push (arm extension under load) and Wall Balls (overhead lockout). Bench dips are an excellent warm-up or burnout exercise on pressing days. Programme 3 sets of 15-25 reps as a finisher, or superset with band pull aparts for balanced upper-body conditioning.

Variations & Alternatives

• Dip - Full bodyweight dip on parallel bars for greater loading.
• Close Grip Bench Press - Barbell tricep pressing for strength.
• Diamond Push Up - Bodyweight floor pressing targeting the triceps.

FAQ

Are bench dips safe for the shoulders? Yes, when you limit depth to 90 degrees and keep elbows tucked. If you experience shoulder discomfort, switch to push-up variations.

How can I make bench dips harder? Elevate your feet on a second bench, or place a weight plate on your lap for added resistance.

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