Exercise guide
Bench Dips
Bench Dips are a bodyweight triceps exercise performed with the hands on a bench behind the torso. The chest and shoulders also assist as the elbows bend and straighten. Foot position and bench height change how much body weight is supported by the arms.
Training context
Before adding Bench Dips
Check that the bench cannot slide before placing your weight on it. Keeping the feet closer makes the exercise easier, while extending the legs shifts more resistance toward the arms.
Shoulder comfort should determine the bottom range. Lowering farther is not automatically better, especially if the shoulders roll forward or feel crowded.
Technique overview
Keep the body close to the bench
Place your hands securely on the bench edge and move the hips just far enough forward to clear it. Bend the elbows to lower through a comfortable range while keeping your body close to the support. Press through the hands to return. Stop if the bench moves or the shoulders lose a stable position.
Treat this as an overview and use a range, pace, and setup you can control.