Bench DipsMuscles Worked
Bench dips work your triceps, with your chest and front delts helping as you push up from the bench. All you need is a bench or a sturdy chair, which makes them an easy starting point before you move on to dips on parallel bars.
How to do it
- Sit on the edge of a bench and place your hands beside your hips, fingers pointing forward, gripping the edge.
- Walk your feet out and slide your hips off the bench, keeping your arms straight and your back close to the bench.
- Bend your elbows and lower your hips toward the floor until your upper arms are roughly parallel to it.
- Press through your palms to straighten your arms and lift yourself back up.
- Keep the reps smooth, with your hips moving straight up and down close to the bench.
Form tips
- Point your elbows straight back instead of letting them flare out to the sides.
- Don't drop too low; stop when your shoulders start rolling forward.
- Bend your knees to make it easier, or straighten your legs and rest your feet on a second bench to make it harder.
Why it made the list
No. 6 of 12
Best Tricep Exercises
Bodyweight, no equipment needed beyond a bench. Beginner-friendly regression of parallel bar dips.
More tricep exercises
See it on your own body map
Log your Bench Dips sets in KasMaker and watch your triceps, chest, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
