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Arms

Bench Dip

Beginner

A bodyweight dip variation using a bench, great for building tricep strength anywhere.

Target muscles

Triceps

Calories burned

~6 kcal / set

Secondary muscles

Shoulders, Chest

Equipment

Bench, Bodyweight

Goal

Muscle Gain, General Fitness

Sets / Reps

3 × 10-15

Benefits

  • • No equipment beyond a bench needed
  • • Effective bodyweight tricep builder

Step by step

  1. 1Sit on the edge of a bench with hands beside your hips.
  2. 2Walk your feet forward and lift your hips off the bench.
  3. 3Bend your elbows to lower your body until they reach about 90°.
  4. 4Push through your palms to return to the starting position.

Breathing guide

Inhale as you lower, exhale as you push up.

Common mistakes

  • • Letting the elbows flare out too wide
  • • Shrugging the shoulders up toward the ears

Safety tips

  • • Keep your hips close to the bench throughout.
  • • Bend your knees to make it easier, straighten legs for harder.

Variations

  • • Weighted bench dip
  • • Parallel bar dip

Related exercises

Barbell Curl

3 × 8-12

Hammer Curl

3 × 10-12

Concentration Curl

3 × 10-12 per side

Tricep Pushdown

3 × 12-15