Bench Dips

How to do the Bench Dips

Place two benches Parallel to each other. From standing in th middle of them, place your hands on the edge of the back bench and your feet on the front bench. By bending at the elbows, lower yourself as far as you can. To raise your body back up, extend your elbows until you arms are fully extended but your elbows are not locked. To make this exercise more difficult, place weighted plates across your thighs.
Spotter Information:
A spotter is not necessary.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Triceps
  • Isolation
  • Calisthenics
  • Freeweight
  • Upper Body

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
67.3 lbs13.7 103.2 lbs

What is a good starting weight?

Based on an average weight lifted of 67.3 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 34 lbs and aim for 12-15 reps.


Workouts Plans with Bench Dips

Purpose Type Level
Muscular Definition Beginner
Muscular Definition Advanced
Strength Beginner
Sport Specific Advanced
Muscular Definition Beginner
Muscular Definition Intermediate
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.