Upper arms
Bench Dips
Dips with your hands on a bench behind you: a simple triceps exercise you can do at home on a chair.
Also known as: chair dips, triceps bench dips
- Level
- Intermediate
- Equipment
- Bodyweight
- Type
- Compound
How to do it
- Sit on the edge of a bench with your hands beside your hips.
- Slide your hips off and plant your heels with legs straight or bent.
- Lower by bending your elbows back to about 90 degrees.
- Press back up to straight arms.
Form cues
- Your back stays close to the bench.
- Elbows point back, not out.
- Bent legs make it easier; straight or elevated legs make it harder.
Common mistakes
- Going too deep: it forces the shoulder into a bad position. Don't go past 90 degrees.
- Drifting away from the bench: it loads the shoulder.
- Pushing with your legs: your arms should do the work.
Sets and reps
3 sets of 10-20 reps with 60 seconds of rest.
FAQ
Are bench dips bad for your shoulders?
They can bother you if you go too deep. Limit the range to 90 degrees of elbow bend and stop if your shoulder complains.
How do I make them harder?
Straighten your legs, put your feet on another bench or rest a plate on your thighs.
Can I do them at home?
Yes, with a sturdy chair braced against a wall.
What muscles do bench dips work?
They mainly work the triceps, with help from the front delts and the chest.
Train with Nuvana
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