Bench Dip
A bench dip lowers and lifts your body with your hands on a bench behind you, working the triceps along with the chest and front shoulders.
How it moves
Hands on the bench edge, hips just off itTriceps working. A simplified figure, not a full form check.
- Main muscle
- Triceps
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 8 to 15 reps
Written by WellPath FusionLast updated
- Set up. Sit on the edge of a sturdy bench or chair with your hands beside your hips, fingers pointing forward.
- Slide forward. Walk your feet out and move your hips just off the edge, knees bent.
- Lower. Bend your elbows to lower your body until your upper arms are about parallel with the floor.
- Keep close. Keep your back close to the bench and your elbows pointing behind you.
- Push up. Press through your palms to straighten your arms.
What are the most common mistakes?
- Going too deep. Stop when your upper arms are level with the floor. Going lower strains the front of the shoulder.
- Using a chair that moves. Push it against a wall first.
- Elbows flaring out. Point them straight back.
How can you make it easier or harder?
Make it easier
Keep your feet closer to the bench with your knees bent more.
Make it harder
Straighten your legs, or put your feet on a second bench.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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