Arms
The main area this variation is designed to train.
Exercise guide
Bench Dips
Learn how to do the Bench Dips exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Bodyweight
Use this to decide whether the movement fits your current setup.
Beginner
A quick checkpoint for how simple or technical the movement usually feels.
Arms
Secondary support can come from Chest, Shoulders.
Strength
Movement pattern: general. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Bench Dips
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
- Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
- Using your triceps to bring your torso up again, lift yourself back to the starting position.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the arms region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Home Workout
A bodyweight-only starting plan you can run at home with very little setup.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutArm Workout
A focused arm session with direct biceps and triceps volume you can recover from.
View workoutBeginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Dips - Triceps Version
Dips - Triceps Version is a beginner strength that mainly trains your arms using bodyweight.
View exerciseClose-Grip Barbell Bench Press
Close-Grip Barbell Bench Press is a beginner strength that mainly trains your arms using barbell.
View exerciseClose-Grip Dumbbell Press
Close-Grip Dumbbell Press is a beginner strength that mainly trains your arms using dumbbell.
View exerciseJM Press
JM Press is a beginner strength that mainly trains your arms using barbell.
View exerciseFAQ
Common questions about Bench Dips.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Bench Dips work?
Bench Dips mainly works the arms. It can also involve chest, shoulders depending on your setup and range of motion.
Is Bench Dips beginner-friendly?
Yes. This exercise is listed as beginner-friendly, which usually means the setup and learning curve are more manageable.
What equipment do I need for Bench Dips?
You will usually need Bodyweight for this variation.
How should I progress Bench Dips?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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