Bench Dip
A home-friendly triceps exercise using a bench, couch or sturdy chair.
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Muscles worked
Target
Also works
- Equipment
- Bodyweight, Bench or chair
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the bench dip
- 1Sit on the edge of a bench, hands beside your hips, fingers forward.
- 2Slide your hips off the bench with your feet out in front.
- 3Bend the elbows to lower your hips until the upper arms are about parallel to the floor.
- 4Press back up to straight arms.
When to pick it: Pick it when training at home; bend the knees to make it easier.
Form cues
- Hips close to the bench
- Elbows point back
- Shoulders down
Common mistakes
- Dropping too low and straining the shoulders
- Elbows flaring out
- Pushing with the legs
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.