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Exercise library · Triceps

Bench dips

Horizontal press for the triceps with your bodyweight.

How to do it

1 of 3

Hands on the bench, heels down

  1. Starting position

    Place your hands on the bench edge behind you, extend your legs forward and keep your heels on the floor.

  2. The movement

    Bend your elbows and lower your hips close to the bench until your upper arms are parallel to the floor, then press up to straight arms.

Most common mistake

Don't move your hips away from the bench, keep them near the edge and point your elbows backward.

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Muscle group
Triceps
Equipment
Bodyweight
Where
Home or gym
Logged as
Reps

Muscles worked

Your triceps do the main work as your elbows straighten, with help from the front of your shoulders and your chest near the bottom. Because your feet stay on the floor, your arms carry only part of your bodyweight, which makes bench dips easier than dips between bars. Bent knees with your feet close to the bench is the easiest set-up, straight legs far out the hardest. Having your hands behind you does not suit every pair of shoulders, so pay attention during your first sessions.

Common mistakes

  • Letting your legs do the work. As your arms tire, it is easy to push off with your legs. Keep the weight on your hands, and bring your feet closer if your legs still take over.
  • Shoulders rolling forward. At the bottom, your shoulders tend to slide forward and your chest caves in. Keep your chest up and your shoulder blades slightly back.
  • Poor hand position. A wide grip, or fingers turned out to the sides, is hard on your wrists and shoulders. Place your hands about shoulder-width apart, fingers pointing towards your feet.

Variations and alternatives

  • Feet elevated bench dips are the next step once regular bench dips feel easy.
  • Triceps dips between bars, once you can carry your full bodyweight.
  • Machine dips let you choose the exact weight, a good gym option if bench dips bother your shoulders.
  • Diamond push-ups train your triceps at home with your arms in front of you rather than behind.

Sets and reps

To build muscle, 8 to 15 reps over 2 to 4 sets works well, with 15 to 20 for endurance. Use a sturdy bench, or a chair pushed against a wall so it cannot slide. The guide to sets and reps explains which numbers suit your goal.

Make it harder in stages: feet further out, straight legs, feet raised on a step, and finally a weight on your lap. Each stage is progressive overload, even when the weight stays the same. If the front of your shoulder hurts, rather than just feeling heavy, stop the exercise and have a doctor or physiotherapist look at it.

Swap for

Taken, or missing the equipment? The same movement with something else.

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