Bench Dip

Triceps with nothing but a bench or chair: easier than parallel bar dips. Keep the range in the pain-free zone for your shoulder and progress by raising your feet.

• Compound
• Bodyweight
• Beginner

How to do it

• Hands on the edge of the bench, fingers forward
• Lower by bending your elbows to about 90°, close to your body
• Do not let your shoulders sink: shoulder blades down
• Move your feet further away or elevate them to make it harder

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR

Tempo: Lower for 2–3 s to 90° at the elbow, press under control

Common mistakes

• Going too deep and stressing your shoulder
• Moving your body away from the bench
• Unintentionally helping too much with your legs

Muscles worked

Primary

• Triceps

Secondary

• Chest
• Shoulders

Alternatives

• Parallel Bar Dips
• Diamond Push-Up