Bench dip
Dips with your hands on a bench or sturdy chair behind you: a no-equipment triceps exercise.
- Muscle group: Arms
- Equipment: Bodyweight
- Difficulty: Beginner
Also known as: Chair dip, Bench dips, Bænkdips, Dips på bænk
How to do it
- Sit on the edge of a bench, hands beside your hips, and slide your bottom off with knees bent.
- Bend the elbows straight back to lower a short distance, keeping the body close to the bench.
- Press back up to straight arms.
Common mistakes
- Lowering so deep that the front of the shoulders hurts.
- Letting the elbows flare out to the sides.
Alternatives
Watch a video demonstration on YouTube
“How To: Bench Dip” by ScottHermanFitness (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.