Home Exercises Bench Dips

Bench Dips

Exercise Tips

  • If advanced lifter, use a second bench to rest feet on instead of resting on floor
  • If advanced lifter, set weight on lap to increase intensity

Bench Dips

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Standard Flat Bench

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Standard Flat Bench

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Stand with your back to the bench and put your hands onto it behind you, arms straight, about shoulder width apart. Extend your legs straight out, heels on the floor, keeping your legs together and your toes pointing straight up.

  1. 1 Lower your body slowly, bending at the elbows but keeping them tucked into your sides.
  2. 2When your butt is just past the bench, push your body back up to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.