Bench Dips
Bench dips for the triceps. Beginner-friendly too. It works mainly the triceps, with help from the chest and front deltoid.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Bench Dips
- Sit on the edge of a bench, put your hands on it beside your hips with the fingers forward, and walk the feet out so the hips are just in front of the bench.
- Lower the hips by bending the elbows straight back until the upper arms are about parallel to the floor.
- Press back up to straight arms while exhaling.
- Keep the hips close to the bench and the shoulders down; bend the knees to make it easier, put the feet on a second bench to make it harder.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Triceps | Triceps brachii |
| Secondary | Chest | Pectoralis major |
| Secondary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Triceps with no equipment at all
- Easy to scale by moving your feet
- Works anywhere there's a bench or chair
Rep standards for Bench Dips
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Bench Dips by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Bench Dips work?
It works mainly the triceps, with help from the chest and front deltoid.
How do you do Bench Dips?
Sit on the edge of a bench, put your hands on it beside your hips with the fingers forward, and walk the feet out so the hips are just in front of the bench. Lower the hips by bending the elbows straight back until the upper arms are about parallel to the floor. Press back up to straight arms while exhaling. Keep the hips close to the bench and the shoulders down; bend the knees to make it easier, put the feet on a second bench to make it harder.
How many reps of Bench Dips is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.