Bench Dips
Bench Dips is a bodyweight strength exercise targeting the triceps, with secondary emphasis on the chest and shoulders. It involves lowering and raising the body using a bench or chair, making it an effective movement for building upper arm pushing strength.
How to do it
- Sit on the edge of a sturdy bench or chair with your hands gripping the edge beside your hips.
- Slide your hips off the bench and extend your legs in front of you with your heels on the ground.
- Bend your elbows and lower your body toward the ground until your upper arms are parallel to the floor.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hips close to the bench as you lower.
- Keep your chest open and shoulders rolled back.
- Bend your elbows straight back, not out to the sides.
- Press firmly through your palms to return to the top.
Breathing: Inhale as you bend your elbows to lower your body, and exhale steadily as you push back up to the starting position.
Common mistakes
- Drifting too far forward away from the bench, which places extra strain on the shoulder joints.
- Going too low in the dip, which can overstretch the front of the shoulders.
- Flaring the elbows outward, which reduces triceps engagement and stresses the shoulder girdle.
Muscles worked
Primary: triceps. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp shoulder pain, ease off and choose a gentler movement like an incline push-up.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my shoulders instead of my triceps?
This usually happens if your hips drift too far away from the bench or if your elbows flare out. Keep your back close to the ledge and track your elbows straight back.
Can I keep my knees bent to make it easier?
Yes, bending your knees and placing your feet closer to the bench reduces the amount of body weight you have to lift.
How often can I do bench dips?
2 to 3 times per week with at least one rest day in between is plenty for most beginners to build strength safely.