Bench dips
Primary muscles: Triceps. Assisting muscles: Chest, Shoulders.
How to do it
- Place a bench behind you, grip the edge with your hands shoulder-width apart, arms extended and legs stretched out in front – this is the starting position.
- Lower yourself under control, breathing in, bending your elbows until the angle between your upper arm and forearm is just under 90 degrees.
- Keep your elbows as close to each other as possible throughout the movement.
- Push yourself back up using your triceps, breathing out.
- Repeat for the desired number of reps.
Key to the execution: Keep your elbows close in and your forearms pointing toward the floor at all times.
Common mistakes
- Flaring your elbows out to the sides instead of keeping them close in.
- Going down too deep, putting excessive pressure on your shoulder.
- Pushing with your legs instead of your triceps to lift your body.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.