Also known as: chair dips, tricep dips, triceps dips, chair dip, seated dips

What is Bench Dips?

What is Bench Dips? Bench dips are a bodyweight pushing exercise done from a bench or chair where you lower and raise your hips, primarily targeting the triceps and shoulders. This easy-level move suits beginners, helps build arm strength and elbow control, and prepares you for progressions like weighted or ring dips.

How to Do Bench Dips

  1. Set up position: Sit on a bench, place hands shoulder-width on the edge with fingers forward. Extend legs and plant heels on the floor for stable support.
  2. Lift hips: Press into your hands and lift hips forward off the bench so your weight rests on hands and heels with straight arms.
  3. Lower slowly: Bend elbows to slowly lower hips toward the floor until upper arms are roughly parallel to the ground or elbows reach about 90 degrees.
  4. Drive up: Push through the palms, engage triceps, and extend elbows to lift hips back to the start while keeping shoulders down and stable.
  5. Adjust load safely: Regress by bending knees and bringing feet closer; progress by straightening legs, elevating feet, or adding a weight plate on your lap.

Muscle Groups

Triceps, Shoulders

Description

Stand facing away from a bench, grab it with both hands at shoulder-width.

Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle.

Using your triceps lift yourself back to the starting position.
Movement Group: Push
Equipment: Bench

Progressions and Regressions

Frequently Asked Questions

What are the benefits of bench dips?

Bench dips strengthen the triceps and anterior shoulders, improve pressing endurance, and require minimal equipment. They build elbow extension control and can increase upper-arm size when programmed correctly, but should be paired with pulling exercises for balanced shoulder health.

What are common mistakes with bench dips?

Common mistakes include lowering too deep, flaring elbows outward, shrugging shoulders, and placing hands too far behind the bench. These increase shoulder stress. Use controlled range, tuck elbows slightly, and maintain active scapular position to reduce injury risk.

How can I progress or modify bench dips?

Modify by keeping knees bent and feet close to reduce load. Progress by straightening legs, elevating feet, adding weight, or moving to parallel-bar or ring dips. Combine with triceps and shoulder-strengthening exercises for safe advancement.