Bench Dips
Learn the setup, execution, cues, mistakes, and safer progressions for this movement before adding load.
- Triceps Brachii
- Flat Bench
- Beginner
Set up
- Set up the flat bench so you can move without reaching or shifting to find position.
- Stack the joints around the triceps brachii target and brace before the first repetition.
- Start with a load and range that you can repeat without compensating.
Execute
- Move through a controlled range while keeping the triceps brachii as the main target.
- Pause briefly at the strongest position instead of bouncing through it.
- Return to the start with the same control you used to begin.
Coach cues
- Stay stacked.
- Move with intent.
- Control the return.
- Stop one clean rep before form breaks.
Common mistakes
- Adding load before owning the range.
- Using momentum to finish a repetition.
- Letting posture change as fatigue rises.
- Rushing the eccentric phase.
Breathing
Keep the trunk quiet, inhale on the lowering phase, and exhale as the elbow extends or flexes.
Tempo
Use a full controlled range; the last few inches should not require momentum.
Safety check
Keep the elbow position consistent and stop short of painful joint compression.
Make it easier
Reduce load, shorten the range slightly, or choose a supported variation.
Make it harder
Add a pause, a slower eccentric, or a small amount of load only after every repetition is consistent.
