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Bench Dip

A bodyweight tricep exercise using a bench for support, an accessible alternative to full parallel-bar dips.

Setup

Sit on the edge of a bench, hands gripping the edge beside your hips. Walk your feet forward, supporting your weight on your hands.

Movement

Lower your body by bending your elbows. Keep your elbows pointing backward, not flaring out to the sides. Lower until your upper arms are roughly parallel to the floor. Going much lower can strain the shoulder joint.

Return

Press back up to full extension. Straighten your arms, returning to the starting position.

Common Mistake to Avoid

Lowering too far. Going beyond upper arms parallel to the floor increases shoulder strain without adding tricep benefit.

Equipment Bench or sturdy elevated surface
Primary Muscles Triceps
Secondary Muscles Chest, front shoulders

Why it matters

By keeping your feet on the floor and hands on a bench behind you, this variation reduces the percentage of bodyweight you're pressing compared to a full dip, making it an accessible entry point for triceps training before progressing to parallel-bar dips.

How to do it

  1. Sit on the edge of a bench, hands gripping the edge beside your hips. Walk your feet forward, supporting your weight on your hands.
  2. Lower your body by bending your elbows. Keep your elbows pointing backward, not flaring out to the sides.
  3. Lower until your upper arms are roughly parallel to the floor. Going much lower can strain the shoulder joint.
  4. Press back up to full extension. Straighten your arms, returning to the starting position.

Common mistakes

  • Lowering too far. Going beyond upper arms parallel to the floor increases shoulder strain without adding tricep benefit.
  • Letting the elbows flare out to the sides. Keep them tracking backward to keep the emphasis on the triceps.
  • Placing the feet too far away, increasing difficulty too much too soon. Bend your knees and keep feet closer if the standard position is too demanding initially.
  • Using momentum to bounce out of the bottom position. A controlled, deliberate movement is safer and more effective than a bouncing one.

Sets & reps by level

Beginner

3 sets of 10–15 reps with feet close to the bench for an easier angle.

Intermediate

3–4 sets of 12–15 reps with feet extended further away.

Advanced

4 sets of 15–20 reps, or elevate the feet on another bench for added difficulty.

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