Triceps Dip (between Benches)

1. Place two flat benches parallel to each other, roughly a leg length apart.
2. Sit on the edge of one bench with the hands beside the hips, fingers pointing forward, and rest the heels on the far bench.
3. Lift the hips off the bench and shift them forward so they clear the edge.
4. Keeping the elbows pointing straight back, bend them to lower the hips toward the floor.
5. Descend until the upper arms are about parallel to the floor, pausing briefly at the bottom.
6. Press through the palms to straighten the elbows fully and return to the top.
7. Keep the shoulders down and the chest open throughout every rep.

Common Mistakes

• Going too deep: Dropping far below parallel pushes the shoulders into extreme extension and strains the front of the joint. Stop when the upper arms are level with the floor.
• Elbows flaring out: Wide elbows shift load to the shoulders and away from the triceps. Keep the elbows pointing straight back behind you.
• Shoulders rolling forward: Letting the shoulders shrug and round at the bottom loads the joint capsule. Pull the shoulder blades down and back before each descent.
• Hips drifting away from the bench: Sliding the hips forward increases shoulder extension and reduces triceps work. Keep the hips close to the bench edge the whole set.

Programming Tips

Perform the triceps dip between benches for 3 to 4 sets of 8 to 15 reps after your main pressing on a push or arm day, or as the primary triceps movement in a bodyweight session. It builds triceps size and lockout strength with no equipment beyond two benches, so rest 60 to 90 seconds between sets.

Keep the hips close to the bench, fingers forward and the shoulder blades pulled down before lowering. Start with bodyweight, bend the knees or put the feet on the floor if 8 reps are too hard, and once 15 reps are easy add a 5 to 10 kg plate across the lap. The most common fault is dropping below parallel so the front of the shoulder takes the strain, which you fix by stopping the descent when the upper arms are level with the floor.

Common Questions

What muscles do bench dips work?

Bench dips work all three heads of the triceps, with the lower chest and front deltoids assisting. The core and glutes hold the body straight when the feet are elevated on a second bench.

Are bench dips bad for your shoulders?

They can be if you dip too deep or let the shoulders roll forward, because the arms are in extension behind the body. Stop at parallel, keep the shoulder blades down and skip them if you have a history of shoulder impingement.

How many bench dips should I do?

Three to four sets of 8 to 15 reps is a solid target. When 15 feet elevated reps are easy, add a plate on the lap rather than pushing to 30 or more reps.

Bench dips vs parallel bar dips: which is better?

Parallel bar dips load the chest and triceps harder and are safer for the shoulders because the arms stay beside the body. Bench dips need no equipment and are a good stepping stone, but bar dips are the better long term choice once you can do them.