Bench Dip tutorial
The bench dip is a bodyweight exercise for the triceps that can be done at home or in the gym using a sturdy bench or chair. It is suitable for beginners, and the difficulty can be adjusted by changing leg position.
How to perform
- Sit on the edge of a sturdy bench or chair and place your hands shoulder-width apart beside your hips, fingers forward.
- Slide your hips off the bench and walk your feet forward, with knees bent or legs straight.
- Keep your back close to the bench and your shoulders down and back.
- Bend your elbows to lower your body until your upper arms are about parallel to the floor.
- Press through your palms to straighten your elbows and lift your body back up.
Breathing: Inhale as you lower and exhale as you push up.
Key tips
- Keep your elbows pointing back rather than flaring out.
- Don't go too deep; upper arms parallel to the floor is enough.
- Bend your knees to make it easier or straighten your legs to make it harder.
Common mistakes
- Dipping too deep, which puts heavy strain on the front of the shoulders.
- Letting the body drift away from the bench.
- Shrugging the shoulders up toward the ears.
Safety: People with shoulder pain should avoid this move or keep the range very short; a band or cable pushdown is a good substitute.
TricepsPrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
