Triceps · Bodyweight

Bench Dip

The bench dip is a bodyweight exercise that primarily targets the triceps while engaging the anterior deltoids and upper chest. It suits lifters of all fitness levels and works best in the middle or at the end of an upper-body pushing workout.

Muscles: Triceps
Equipment: Bodyweight
Type: Strength
Animation: Men and women

How to do it

Sit on the edge of a bench or chair with your hands next to your hips, fingers pointing forward.
Extend your legs in front of you, heels touching the ground and legs straight.
Shift your weight onto your hands and move your hips off the bench, in front of it.
Inhale and brace your core. As you exhale, lower your body by bending your elbows until they form a 90-degree angle.
Keep your elbows close to your body and your shoulders down away from your ears.
Focus on using your triceps to push your body back up to the starting position.
Exhale as you extend your arms.

Common mistakes

Dipping too low places excessive stress on the anterior shoulder capsule and rotator cuff.
Flaring the elbows outward reduces triceps activation and increases harmful torque on the shoulder joints.
Drifting your hips too far forward from the bench compromises shoulder mechanics and increases the risk of strain.
Shrugging your shoulders toward your ears causes unnecessary neck tension and reduces stability in the scapulae.

Tips

Keep your back and hips tracking closely along the edge of the bench throughout the entire movement.
Bend your knees to reduce the load if you are starting out, or elevate your feet on another bench to increase difficulty.
Lock out your triceps at the top for a peak contraction without snapping or hyperextending the elbow joints.

Sets and reps

Perform 3–4 sets of 10–15 repetitions with 60–90 seconds of rest to build muscle mass. For muscular endurance, aim for 15–20 repetitions per set.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Are bench dips bad for your shoulders?

They are safe if you limit your depth to a 90-degree elbow bend and keep your torso close to the bench. If you experience persistent shoulder pain, stop the exercise and consult a specialist.

Can bench dips be performed at home without equipment?

Yes, you can perform them using a sturdy chair, sofa edge, or low table, as long as the surface is stable and will not slide.

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