ProgreviaBench dips
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How to do it
Hands on the edge of the bench behind you and feet out in front; lower bending the elbows back to about 90° and press up with the triceps. Don't let the shoulders sink or go too deep.
Muscles worked
Mainly triceps. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.6 out of 2.2)
- Risk if technique breaks down
- Medium
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Flaring the elbows out, shifting tension away from the triceps to the chest and shoulders.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Bench dips compares with other triceps exercises
The catalogue has 11 exercises with triceps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Bench dips is number 3 (tied with 2 others).
That makes it a good candidate for adding triceps sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 6 alternatives, such as Triceps kickback, Triceps pushdown and Overhead cable triceps extension.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Triceps kickback | dumbbells | Low (0.4 out of 2.2) | Basic |
| Triceps pushdown | cable | Low (0.5 out of 2.2) | Basic |
| Overhead cable triceps extension | cable | Low (0.6 out of 2.2) | Basic |
| Overhead dumbbell extension | dumbbells | Low (0.6 out of 2.2) | Needs coaching |
| Bench dips | bodyweight | Low (0.6 out of 2.2) | Basic |
| Seated overhead dumbbell triceps extension | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| EZ bar skull crusher | barbell | Moderate (0.7 out of 2.2) | Needs coaching |
Bodyweight. In the trial by Kotarsky et al. (2018), four weeks of progressively harder push-ups significantly improved bench press 1RM, just like training the bench press itself. It is a strength result, not a hypertrophy one, and the condition is the word progressive: the exercise has to keep getting harder.
- Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research. 2018;32(3):651-659.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Bench dips based on your level, goal and available days.
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Generate a full routine with the emphasis on Triceps and Bench dips among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Bench dips work?
Bench dips mainly works the triceps muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Bench dips should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for triceps to your level (about 10–20 sets per muscle per week).
Is Bench dips good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow triceps.
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