Bench Dips

The triceps dips is one of the best exercises you can do to build huge triceps, and it will also work your shoulders and chest. This is a body weight exercise that requires some heightened surface, like a bench or chair.

The bench dip is a compound movement, so besides your triceps, it will also work the shoulders, chest, lats and traps.

It is very versatile exercise, if the bench dips become too easy, move forward to doing the dips with your feet elevated on another bench, or try parallel bar dips.

Show img bench dips triceps

Exercise Video

How to do

  1. Take an exercise bench, you can also use a wide chair, couch or a low table. Place your hands onto the edge of your bench, one hand on each side of your hips, shoulder width apart. Palm facing down and fingers towards your body.
  2. Use your arms to push your butt up and off the bench. Firmly grip the edge of the bench as you straighten your arms and extend your legs forward so that your knees are no longer bent. Walk your feet out slightly so that your butt is in front of the bench. This is the starting position.
  3. Slowly lower your body by bending your elbows. Stop once your upper arms are parallel to the floor. You should have a right angle between your upper arms and the forearms, and your butt should be a few inches off the ground.
  4. Straighten your arms to slowly lift your torso back up into the starting position. Keep your legs still.

  5. Keep your shoulders back and down, don't let the shrug or roll forward it will put them in risk of injury.

    Keep the elbows pointing backwards, instead of out to the sides, throughout the movement. Your forearms should always be perpendicular to the floor.

    If the exercise is too hard, you can bend you knees to reduce the pressure on your muscles.

    Don't dip too low, this will put unnecessary stress on your shoulders. Dip until your upper arm is parallel to the floor, and in a 90 degree angle with your forearms.

    You can also change the difficulty by adjusting the height of the bench. An higher bench will be easier than lower bench.

Try our fitness app

Professional training programs – Gain muscle and lose weight, find a fitness program that matches your goals and level.
Build your own workout - Create your own training program from our exercise library, to best fit with your personal training style.
Stay motivated – Track your progress and receive detailed statistics. See what muscles you’ve worked today and what to train next.