Bench dip

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A triceps dip with the hands behind you on a bench and the feet on the floor.

What it is

You sit on the edge of a bench, slide off holding the edge, and lower yourself by bending the elbows. It needs no equipment beyond a bench, which is its whole appeal.

Muscles worked

Primary: Triceps. Secondary: Front deltoids, Chest (pectorals).

How to perform it

  1. Sit on a bench, hands on the edge beside your hips, fingers pointing forward.
  2. Slide your hips off the bench with the legs out in front, heels on the floor.
  3. Bend the elbows straight back and lower until the upper arms are near parallel.
  4. Press back up to straight arms, keeping the hips close to the bench.

Common form faults

  • Hips drifting away from the bench, which strains the shoulders. Keep your back brushing the bench the whole way down.
  • Lowering far past parallel for range's sake. Stop at parallel. This position puts the shoulder in internal rotation, and deeper is where it complains.

Programming

10 to 20 reps as accessory triceps work. Put the feet on another bench, or a plate on the lap, to progress.

Plan your training

Variations & substitutions

Frequently asked questions

Are bench dips bad for the shoulders?
They can irritate them because the arm is behind the body under load. Keep the range to parallel, and switch to parallel-bar dips if they nag.
How do I add weight?
Rest a plate across your thighs, or elevate the feet first. Elevating the feet is the gentler step.