At a glance
| Equipment | Bodyweight / calisthenics |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Elbow extension |
| Primary muscle | Triceps |
| Also works | Front Deltoids, Chest |
The movement, step by step.
- Use a stable bench with hands beside the hips and feet close enough to keep the load manageable.
- Move the hips just off the edge, bend the elbows through a shallow comfortable range, then press up; choose incline push-ups if the shoulders feel pinched.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Move through the elbows with stable upper arms.
- Keep a firm grip and neutral wrists.
Common mistakes
- Moving the shoulders to lift a load that is too heavy.
- Letting the resistance snap back.
Watch & learn
Professional demonstrations, opened on YouTube.
- Bench Dips | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Bodyweight - Bench Dips, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.