Bench Dips
The Bench Dips is a bodyweight exercise that primarily targets the triceps. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Bench Dips
- 1Sit on the edge of a sturdy bench with your hands next to your hips, fingers pointing forward, then slide your hips off the bench so your arms support you and your feet are on the floor with legs bent or straight.
- 2Lower your body by bending your elbows straight back until your shoulders are just above your elbows, then press through your hands to straighten your arms and return, breathing in as you lower and out as you push up.
Coach tips
- Keep your back close to the bench instead of letting your hips drift far forward to avoid stressing your shoulders.
- Only lower as far as feels comfortable in your shoulders; stop if you feel pinching or sharp pain.
- If it feels too hard, bend your knees and bring your feet closer; if it feels too easy, straighten your legs to make it more challenging.
Train triceps smarter
One rep, one set. Hypro turns the Bench Dips into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Bench Dips weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much triceps you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Bench Dips fits right into proven hypertrophy and strength templates.
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