Bench Dips

Muscles worked by the Bench Dips

Primary

TricepsTriceps Brachii

Secondary

Front DeltsAnterior DeltoidChestPectoralis Major

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Bench Dips

1. Sit on a bench and place your hands on the edge beside your hips.
2. Slide your hips off the bench with legs extended.
3. Lower your body by bending your elbows to 90 degrees.
4. Press through your palms to return to the start.
5. Repeat for the desired number of reps.

Form tips

• Keep your hips close to the bench as you lower.
• Avoid letting your shoulders roll forward at the bottom.
• Bend your knees to make the movement easier.

At a glance

Bench Dips in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Chest Dips
• Machine Assisted Dips
• Ring Dips
• Banded Triceps Stretch
• Cable Tricep Kickback
• Cable Tricep Pushdown
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-dips",
  "name_en": "Bench Dips",
  "name_de": "Bank-Dips",
  "name_es": "Fondos en Banco",
  "description_en": "A bodyweight pressing movement with hands on a bench behind the body, emphasizing the triceps.",
  "description_de": "Eine Trizepsübung am Rand einer Bank, bei der das Körpergewicht durch Beugen und Strecken der Arme bewegt wird.",
  "description_es": "Un ejercicio de fondos apoyado en un banco que trabaja principalmente el tríceps con el propio peso corporal.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "pectoralis_major"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "dips",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit on a bench and place your hands on the edge beside your hips.",
    "Slide your hips off the bench with legs extended.",
    "Lower your body by bending your elbows to 90 degrees.",
    "Press through your palms to return to the start.",
    "Repeat for the desired number of reps."
  ],
  "instructions_de": [
    "Setze dich auf eine Bank und platziere die Hände auf der Kante neben den Hüften.",
    "Schiebe die Hüften von der Bank mit gestreckten Beinen.",
    "Senke den Körper, indem du die Ellbogen auf 90 Grad beugst.",
    "Drücke durch die Handflächen zurück in die Ausgangsposition.",
    "Wiederhole die gewünschte Anzahl von Wiederholungen."
  ],
  "instructions_es": [
    "Siéntate en un banco y coloca las manos en el borde junto a las caderas.",
    "Desliza las caderas fuera del banco con las piernas extendidas.",
    "Baja el cuerpo flexionando los codos hasta 90 grados.",
    "Empuja con las palmas para volver a la posición inicial.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "Keep your hips close to the bench as you lower.",
    "Avoid letting your shoulders roll forward at the bottom.",
    "Bend your knees to make the movement easier."
  ],
  "tips_de": [
    "Halte die Hüfte dicht an der Bank, um die Schultern zu entlasten.",
    "Führe die Ellbogen nach hinten statt nach außen.",
    "Stelle die Füße mit gebeugten Knien näher heran, wenn die Übung zu schwer ist."
  ],
  "tips_es": [
    "Mantén la espalda cerca del banco durante todo el recorrido.",
    "No dejes que los hombros se hundan hacia las orejas.",
    "Flexiona las rodillas si necesitas una versión más fácil."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/bench-dips-start.webp",
      "peak": "images/flat/bench-dips-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-dips");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.