1 / 6Bench Dip
Dipping off the edge of a bench works the triceps with only body weight. Easy to do at home with a chair or bed.
TricepsChestShoulders
- Level
- Beginner
- Equipment
- Bench
- Main muscle
- Triceps
- Also works
- Chest, Shoulders
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Sit on the edge of a bench with your hands beside your hips.
- 2Slide off the bench with your legs out in front.
- 3Bend your elbows to lower your hips toward the floor.
- 4Push back up until your arms are straight.
Common mistakes
- Lowering so far that the shoulders roll forward
- Keeping the hips far from the bench
- Pushing with the legs instead of the arms
Tips
- Keep your back close to the bench
- Lower until elbows reach about 90°
- Bend your knees to make it easier, straighten them to make it harder
Questions
Is it safe for the shoulders?
Keep the range to about 90° at the elbows. If your shoulders ache, choose another triceps exercise.
Can I do it on a chair?
Yes, on a sturdy chair that won't slide, placed against a wall.
More Triceps exercises
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