Exercises › Arms › Bench dip
Exercise · Triceps

Bench dip

The bench dip is a simple bodyweight triceps exercise you can do with nothing more than a bench or chair. It is a good stepping stone to bar dips and a solid finisher on arm days.

By GymAdapt·Updated October 16, 2026·5 min read ◦ Demo filmed for the GymAdapt app

Short answer

Put your hands on the edge of a bench behind you, fingers forward, and your heels on the floor or another bench. Bend your elbows straight back to lower until your upper arms are about parallel to the floor, then press back up. 3 sets of 10 to 15 reps.

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The same demo you get in the GymAdapt app for this exercise.

Main musclesTriceps
Also worksChest, front delts
EquipmentOne or two benches
LevelIntermediate

How to do it

1
Set your hands. On the bench edge behind you, shoulder width, fingers forward.
2
Place your feet. Heels on the floor with bent knees (easier) or straight legs on another bench (harder).
3
Lower. Bend your elbows straight back, keeping your hips close to the bench.
4
Stop at about 90 degrees. Upper arms about parallel to the floor.
5
Press up. Straighten your arms to the start.

What it should feel like

The triceps doing the work. A pinch in the front of the shoulder means you are going too low.

Common mistakes

Variations

Chest dip

Bar dips with your full bodyweight.

Tricep rope pushdown

Cable triceps work that is easy to load.

Skull crusher

Free-weight triceps work.

Sets, reps and programming

GoalSets × repsEffortRest
Muscle3 × 6–15Stop 1–2 reps before failure90 s
Building up3 × 5–8 of the easier versionClean reps only60–90 s
Stronger3–4 × 6–10 with added weight1–3 reps in reserve2 min

Make it harder by straightening your legs, raising your feet, or resting a weight plate on your thighs. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.

Questions people ask

Are bench dips bad for your shoulders?

They can be if you go too deep. Stop when your upper arms are parallel to the floor.

Bench dips or bar dips?

Bench dips are easier and triceps-focused; bar dips are harder and work the chest more.

How do I make bench dips harder?

Straighten your legs, put your feet on a second bench, or add a plate on your lap.

How many sets and reps for bench dips?

3 sets of 10 to 15 reps.

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Related

Chest dip →Tricep rope pushdown →Skull crusher (lying triceps extension) →All exercises →
About this page. General training information, not medical advice. If an exercise causes sharp or lasting pain, stop and get it checked. GymAdapt is our app.