Exercise library
Bench Dip
The bench dip is a simple bodyweight exercise that targets the triceps using only a bench, making it easy to do almost anywhere.
BodyweightArmsBeginner
- Equipment
- Bodyweight
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3 sets of 10–15 reps.
- Muscles worked
- TricepsChestShoulders
How to do it
- 1Sit on the edge of a bench and place your hands next to your hips, fingers pointing forward.
- 2Slide your hips off the bench and support your weight on your hands.
- 3Keep your back close to the bench as you bend your elbows and lower your hips toward the floor.
- 4Stop when your upper arms are roughly parallel to the ground.
- 5Press back up by straightening your arms and repeat.
Tips & tricks
- Keep your elbows pointing straight back, not flaring out to the sides.
- Bend your knees to make it easier, or extend your legs to make it harder.
- Lower only as far as your shoulders feel comfortable.
Common mistakes
- Dropping too low and putting strain on the shoulders.
- Letting your hips drift forward away from the bench.
- Using your legs to push instead of your triceps.
