Bench Dips

Bench Dips are a bodyweight triceps isolation exercise performed using a bench behind your body, developing triceps strength and pressing power without equipment. This accessible movement is ideal for intermediate fitness enthusiasts and those seeking improved triceps strength and pressing capability without barbells or dumbbells. Bench dips provide substantial triceps stimulus while remaining relatively safe and accessible compared to floor dips.

NASM's evidence-based approach emphasizes triceps development for balanced upper body training and pressing strength. Bench dips improve triceps strength, develop pressing power, and translate to improved pressing capability and functional upper body strength.

How to Perform Bench Dips

Step 1: Setup

Position yourself facing away from a bench with your hands gripping the edge of the bench behind your body. Extend your legs forward with heels on the ground or feet elevated on another bench for increased difficulty.

Step 2: Brace/Position

Engage your core and prepare for a dipping movement. Lower your body by bending your elbows while maintaining a stable torso.

Step 3: Execute/Drive

Lower your body downward by bending your elbows, descending until your elbows bend to approximately 90 degrees. Feel the stretch in your triceps at the bottom of the movement.

Step 4: Return/Descent

Press your body upward by extending your elbows, returning to the starting position. Maintain continuous tension in the triceps and avoid locking out your elbows at the top.

Muscles Worked

Primary Muscles:

• Glutes – primary power generator for hip extension and upward driving force
• Quadriceps – assist in knee extension and lifting the barbell from the floor
• Hamstrings – assist in hip extension and knee flexion control

Secondary Muscles:

• Erector Spinae
• Trapezius
• Lats
• Grip Muscles

Common Mistakes

• Allowing the shoulders to shrug, which reduces triceps engagement and increases shoulder stress
  Excessive forward lean, which shifts emphasis to chest and shoulders
  Not achieving adequate range of motion, which limits triceps stretch and engagement
  Jerky or uncontrolled movements, which reduce time under tension
  Excessive elbow flare, which increases shoulder stress and reduces triceps focus

Bench Dip Variations

• Close Grip Bench Press
• Push-Up
• Barbell Bicep Curl

As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.

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