Bench Dips
Bodyweight triceps dips off a bench or chair that build arm pressing strength — the go-to arm exercise at home or in a hotel room.
How to do it
- Sit on the edge of a sturdy bench or chair and grip the edge with your hands just wider than your hips.
- Slide your hips off the bench and walk your feet forward so your weight rests on your hands.
- Slowly lower your body by bending your elbows straight back until your upper arms are roughly parallel to the floor.
- Keep your back close to the bench and your shoulders down away from your ears throughout the range.
- Pause briefly at the bottom with your triceps loaded, then press through your palms back to the start.
- Lock out your arms at the top without shrugging your shoulders, then repeat for the prescribed reps.
Key technique cue
Back close to the bench, shoulders down — lower until the upper arm is parallel to the floor.
Common mistakes
- ✕ Flaring the elbows out to the sides, which loads the front delts instead of the triceps.
- ✕ Shrugging the shoulders toward the ears, which strains the front of the shoulders during the dip.
- ✕ Cutting depth to make reps easier, which removes most of the triceps work.
- ✕ Pushing off the floor mostly with the legs, which turns the dip into a leg-assisted press.
Benefits
- ✓ Builds triceps strength and size without any equipment.
- ✓ Trains the pressing pattern anywhere, at home or on the road.
- ✓ Strengthens arm lockout for pressing and push-up movements.
Progression: from easier to harder
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Step 1 You are here - Bench Dips
- Machine Dips
- Step 2
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Step 3
About the exercise
Bench Dips are the most accessible triceps exercise in any program. With the hands behind you on a bench and the feet out in front, the body lowers and presses back up mainly through the triceps. No equipment, no setup — just a sturdy edge and bodyweight resistance. It's a must-have in any home, hotel or no-equipment arm workout. They're also a clean stepping stone to parallel bar dips, which makes them useful for beginners and for progressive arm training. Pair them with push-ups and incline presses for a complete no-equipment press day.
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