Bench Dips Upper Arms
Bench dips is a bodyweight exercise primarily targeting the triceps, with secondary engagement of the chest and deltoids. It involves lowering and raising the body using a bench for support, making it an effective upper arm strengthening movement.
How to do it
- Sit on the edge of a bench or sturdy chair with your hands gripping the edge beside your hips.
- Slide your hips off the bench and extend your legs out in front of you.
- Slowly lower your body by bending your elbows until they reach a 90-degree angle.
- 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 down.
- Lower until your elbows bend to about a 90-degree angle.
- Press through the palms of your hands to return to the top.
- Keep your chest open and shoulders rolled back.
Breathing: Inhale as you slowly lower your body, and exhale as you press back up to the starting position.
Common mistakes
- Sliding hips too far forward creates excess stress on the shoulder joints.
- Flaring the elbows out wide decreases triceps engagement and strains the shoulders.
- Going too low can overstretch the front of the shoulder capsule.
Muscles worked
Primary: triceps. Secondary: chest, delts.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 60 s
Lose weight
3 sets x 10-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort, ease off and reduce your range of motion or choose a gentler movement.
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
Where should I feel this exercise?
You should feel your triceps working in the back of your upper arms, with minor effort in your chest and shoulders.
What if my wrists hurt during bench dips?
Try angling your hands slightly outward or perform the movement using dumbbells or parallettes to keep your wrists in a neutral position.
How can I make bench dips easier?
Bend your knees more and place your feet closer to the bench to use your legs for assistance.