How to do the Bench Dip
Primary: Triceps · also works Chest, Front Delts. Also called: chair dip, triceps dip.
Step by step
- 1
Sit on the edge of a bench or sturdy chair and place your hands beside your hips, fingers forward.
- 2
Slide your hips off the bench with your knees bent and feet flat for the easiest version.
- 3
Lower your body by bending your elbows until your upper arms are about parallel to the floor.
- 4
Press back up until your arms are straight.
- 5
Straighten your legs to make it harder.
Coaching cues
- Keep your hips close to the bench
- Keep elbows pointing back, not out
- Stop before your shoulders roll forward
Common mistakes
- Going too deep and straining the front of the shoulder
- Letting the hips drift away from the bench
- Shrugging the shoulders
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Bench Dip alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bench Dip work?
Primary: Triceps. Secondary: Triceps, Chest, Front Delts
How many sets and reps of Bench Dip should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bench Dip?
Same movement pattern, different equipment: Dip, Diamond Push-Up, Triceps Pushdown, Overhead Triceps Extension, Incline Push-Up, Knee Push-Up.
Is the Bench Dip good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.