Bench Dips
Bench dips are a simple, equipment-light way to build triceps strength, needing nothing more than a sturdy bench or chair — perfect for a home gym.
Equipment
Bodyweight (bench)
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps
Muscles worked
Triceps, Front delts, Chest
A bodyweight triceps exercise performed with your hands on a bench behind you, lowering and raising your body using just your arms.
How to do it
- Sit on the edge of a bench, hands gripping the edge next to your hips.
- Walk your feet forward and lift your hips off the bench, supporting your weight on your arms.
- Lower your body by bending your elbows until your upper arms are roughly parallel to the floor.
- Press back up to full arm extension.
- Keep your shoulders down and away from your ears throughout.
Coaching tips
- Keep your hips close to the bench — drifting too far forward increases shoulder strain.
- Add a weight plate on your lap once bodyweight reps get easy.
- A great triceps exercise for home gyms since it only needs a sturdy bench or chair.
Common mistakes
- Lowering too deep, which can strain the shoulder joint.
- Letting the elbows flare out wide instead of tracking back.
Frequently asked questions
How deep should I go on bench dips?
Stop once your upper arms are roughly parallel to the floor — going deeper increases shoulder strain without adding much triceps benefit.
Start tracking your workouts free
GymMonster is free on iOS and Android — or open it right inside Telegram, no download needed. Log your first set in under a minute.
