Arms · Elbow extension
Bench Dips
Bench dips are a bodyweight triceps exercise where you support yourself on a bench behind you, lower your hips by bending your elbows, then press back up. They are accessible, need only a bench or sturdy chair, and are a straightforward way to train the triceps at home or in the gym.
Also known as: Tricep dips, Bench tricep dips, Chair dips
- Muscle group
- Arms
- Movement pattern
- Elbow extension
- Type
- Compound
- Equipment
- Bodyweight, Bench
- Difficulty
- Beginner
What muscles does the bench dips work?
Primary movers
- Triceps brachii
Assisting muscles
- Anterior deltoid
- Pectoralis major (lower)
- Serratus anterior
All three heads of the triceps straighten the elbow against your body weight, with the long head working especially hard because the arms stay behind the torso.
The front delts and lower chest assist the press. The serratus anterior stabilises the shoulder blades.
The arms-behind-you position puts the front of the shoulder in a stretched position. Going too deep strains it, so keep the lowering modest.
Leg position sets the difficulty. Bent knees are easiest and straight legs are harder.
How to do the bench dips
Setup
- 1
Sit on the edge of a stable bench and place your hands beside your hips, fingers pointing forward.
- 2
Slide your hips off the bench with your knees bent and feet flat.
- 3
Straighten your arms to support your weight.
- 4
Keep your back close to the bench.
Execution
- 1
Bend your elbows to lower your hips toward the floor.
- 2
Point your elbows straight back, not out.
- 3
Stop when your upper arms are about parallel to the floor.
- 4
Press through your palms until your arms are straight.
- 5
Keep your shoulders down away from your ears.
Common bench dips mistakes
Lowering too far
It strains the front of the shoulders.
The fix: Stop when your upper arms are parallel to the floor.
Flaring the elbows
It adds shoulder stress and takes work off the triceps.
The fix: Point your elbows straight back.
Drifting away from the bench
The shoulders carry more of the load.
The fix: Keep your back close to the bench.
Pushing with the legs
The triceps do less of the work.
The fix: Press with your arms and keep your feet still.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 10–15 | Bodyweight, knees bent | 60 s |
| Strength | 3–4 | 6–10 | Straight legs or weight on your lap | 90 s |
| Beginner | 2–3 | 6–10 | Bent knees, short range | 60 s |
Bench dips suit beginners and home workouts. If your shoulders feel pinchy, reduce the depth or move to push-up or cable variations.
Running the bench dips in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBench Dips variations and alternatives
Dips
HarderFull parallel-bar dips with a bigger range of motion.
Assisted Dips
EasierReduces the load while you build strength.
Diamond Push-ups
AlternativeA bodyweight triceps press with less shoulder strain.
Cable Triceps Pushdown
AlternativeA cable option with a constant load.
Seated Triceps Dip Machine
AlternativeA guided machine version.
Frequently asked questions
Are bench dips bad for your shoulders?
They can be if you go too deep. Keep a modest depth and stop if you feel pinching.
What muscles do bench dips work?
Mainly the triceps, with help from the front delts and lower chest.
How do I make bench dips harder?
Straighten your legs, elevate your feet or add weight on your lap.
Can I do bench dips on a chair?
Yes, if the chair is stable and cannot slide.
Hercules tracks every bench dips you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play