Tricep Dips on a Bench: How to Perform, Muscles Worked, and Variations

How to Do Tricep Dips on a Bench?

To perform tricep dips on a bench, position your hands shoulder-width apart on the edge of a stable bench, extend your legs forward, and lower your body by bending your elbows until they reach a 90-degree angle, then push back up to the starting position using your triceps.

Muscles Worked

The bench dip is a highly effective compound exercise primarily targeting the triceps brachii, which is responsible for elbow extension. Beyond the triceps, it also engages several synergistic muscles:

• Primary Mover:
  • Triceps Brachii: All three heads (long, lateral, medial) are heavily recruited, working concentrically during the push-up phase and eccentrically during the lowering phase.
• Synergists/Stabilizers:
  • Anterior Deltoids: Assist in shoulder flexion and stabilization.
  • Pectoralis Major (Sternal Head): Contributes to shoulder adduction and horizontal flexion, particularly at the bottom of the movement.
  • Rhomboids & Trapezius: Provide scapular stability, preventing excessive protraction.
  • Core Stabilizers: Engage to maintain a rigid torso and prevent unwanted movement.

Step-by-Step Instructions

Achieving proper form is crucial for maximizing effectiveness and minimizing injury risk. Follow these steps carefully:

1. Initial Setup

• Bench Selection: Choose a sturdy, stable bench or elevated surface that won't slide.
• Hand Placement: Sit on the edge of the bench. Place your hands shoulder-width apart (or slightly wider for comfort), gripping the edge with your fingers pointing forward towards your feet. Your palms should be flat on the bench.
• Body Position: Slide your glutes off the bench, supporting your body weight with your hands and feet. Your knees can be bent with feet flat on the floor (easier) or legs extended straight out with heels on the floor (harder). Keep your back close to the bench.
• Posture: Engage your core, keep your chest up, and maintain a neutral spine. Avoid shrugging your shoulders; keep them depressed and retracted.

2. Execution (Descent)

• Controlled Lowering: Slowly lower your body by bending your elbows. The movement should be controlled and deliberate, focusing on the eccentric contraction of the triceps.
• Elbow Angle: Continue lowering until your elbows reach approximately a 90-degree angle. Going too deep can place undue stress on the shoulder joint.
• Elbow Position: Keep your elbows pointing straight back, not flaring out to the sides. This ensures optimal triceps engagement and protects the shoulder joint.
• Shoulder Stability: Maintain active shoulder depression and retraction to prevent your shoulders from rounding forward or shrugging up.

3. Execution (Ascent)

• Push Up: From the bottom position, powerfully push through the palms of your hands to extend your elbows and lift your body back to the starting position. Focus on squeezing your triceps at the top.
• Full Extension (but not lockout): Extend your arms fully, but avoid hyperextending or locking out your elbows forcefully at the top to protect the joint. Maintain a slight bend.
• Maintain Form: Throughout the ascent, keep your core engaged, back close to the bench, and shoulders stable.

4. Tips for Optimal Form

• Tempo: Aim for a controlled tempo, e.g., 2 seconds down, a brief pause, and 1-2 seconds up.
• Breathing: Inhale as you lower, exhale as you push up.
• Mind-Muscle Connection: Actively focus on feeling your triceps work throughout the movement.
• Shoulder Health: If you experience any shoulder pain, reassess your form or consider an alternative exercise.

Common Mistakes to Avoid

• Flaring Elbows Out: This shifts tension away from the triceps and places excessive stress on the shoulder joints. Keep elbows pointing straight back.
• Shrugging Shoulders: Allowing your shoulders to rise towards your ears puts unnecessary strain on the neck and trapezius muscles. Keep shoulders depressed and stable.
• Excessive Depth: Lowering too far past a 90-degree elbow bend can overstretch the anterior capsule of the shoulder, increasing injury risk.
• Too Far From Bench: Moving your body too far away from the bench increases the lever arm, making the exercise harder and potentially stressing the shoulders. Keep your back close.
• Using Legs Too Much: While using leg assistance is a valid modification for beginners, relying on it excessively negates the triceps workout. Focus on driving through your hands.
• Rounding the Back: Losing core tension and rounding your back can lead to poor posture and reduced effectiveness. Maintain a neutral spine.

Benefits of Bench Dips

When performed correctly, bench dips offer several advantages:

• Effective Triceps Builder: Directly targets and strengthens all three heads of the triceps, contributing to arm size and strength.
• Compound Movement: Engages multiple joints and muscle groups, offering functional strength benefits.
• Convenience: Requires minimal equipment—just a stable bench or elevated surface—making it accessible in various settings.
• Scalability: Easily modifiable for different fitness levels, from beginners to advanced lifters.
• Shoulder Stability: Helps build strength and stability in the shoulder girdle when performed with proper form.
• Functional Strength: Improves pushing strength applicable to daily activities and other upper body exercises.

Who Should Do This Exercise?

Bench dips are suitable for a wide range of individuals:

• Beginners: Can use bent knees or leg assistance to learn the movement pattern and build foundational triceps strength.
• Intermediate to Advanced Lifters: Can progress to straight legs, elevated feet, or added weight to increase intensity and continue challenging the triceps.
• Home Exercisers: An excellent option for upper body strength training without needing a gym or specialized equipment.
• Individuals Focusing on Triceps Development: A staple exercise for targeting the triceps specifically.
• Those Seeking Functional Upper Body Strength: Improves the ability to push and stabilize the upper body.

Modifications and Progressions

The versatility of bench dips allows for easy adjustments to match your current strength level.

Easier Modifications (for Beginners):

• Bent Knees (Feet Flat): This is the most common starting point. The closer your feet are to the bench, the less body weight your triceps must support, making it easier.
• Slight Forward Lean: A very slight forward lean can sometimes make it feel more comfortable for the shoulders, though the primary focus should remain on triceps.
• Limited Range of Motion: Initially, you can try not going all the way down to a 90-degree elbow bend, gradually increasing depth as strength improves.

Harder Progressions (for Advanced):

• Straight Legs (Heels on Floor): Extending your legs fully increases the lever arm and places more demand on the triceps.
• Elevated Feet: Place your feet on another bench or elevated surface. The higher the elevation, the greater the percentage of your body weight your triceps must lift, significantly increasing difficulty.
• Added Weight: Once bodyweight dips become easy, you can place a weight plate on your lap (hold it in place with your hands if necessary) to increase resistance.
• Single-Leg Dip: Lift one leg off the floor, performing the dip on the other leg. Alternate legs between sets or reps. This further increases the load on the working triceps.
• Slower Eccentric Phase: Deliberately slow down the lowering phase (e.g., 3-5 seconds) to increase time under tension and challenge muscle endurance.

When to Incorporate Bench Dips

Bench dips can be integrated into various workout routines:

• Upper Body Workouts: A staple exercise for triceps development, often paired with pressing movements like push-ups or bench press.
• Arm-Focused Days: Ideal for dedicated arm workouts alongside bicep exercises.
• Full Body Workouts: Can be included as a compound upper body exercise.
• Supersets: Pair with a complementary exercise (e.g., bicep curls) for an efficient training session.
• Finisher: Use as a high-repetition finisher at the end of an upper body workout to thoroughly fatigue the triceps.

Safety Considerations

While effective, bench dips carry some inherent risks if not performed correctly:

• Shoulder Impingement: Incorrect form, especially flaring elbows or excessive depth, can lead to impingement or strain on the rotator cuff. Always prioritize proper form and a comfortable range of motion.
• Wrist Strain: Placing all your weight on your wrists can cause discomfort or injury. Ensure your hands are directly under your shoulders and your wrists are strong. If you have wrist issues, consider using parallel bars or dip stations.
• Bench Stability: Always use a very stable bench that will not move or tip over during the exercise.
• Listen to Your Body: If you experience any sharp pain in your shoulders, wrists, or elbows, stop the exercise immediately. Consult a healthcare professional or qualified fitness expert if pain persists.

Conclusion

The bench dip is a versatile and potent exercise for developing triceps strength and size, offering significant benefits for upper body pushing power and stability. By meticulously following the step-by-step instructions, focusing on proper form, and being mindful of common mistakes, you can safely and effectively integrate this movement into your fitness regimen. Remember to start with a modification that matches your current strength level and progressively challenge yourself to continue building robust, functional strength in your triceps and supporting musculature.