Muscles worked
Triceps, front shoulders, chest.
Why bench triceps dips works
Because your hands stay fixed behind you while your body moves up and down, a bench dip isolates the triceps and front shoulders more directly than most push variations, which is why it's a common accessory move even in gym-based training programs.
How to do bench triceps dips
- Sit on the edge of a chair or bench and grip the edge beside your hips.
- Slide your hips off the front, legs out in front, knees bent.
- Lower yourself by bending your elbows straight back to about 90°.
- Keep your back close to the bench.
- Press back up by straightening your arms.
Form tips
- Keep shoulders down, away from your ears.
- Let the elbows do the work.
- Bend your knees more to make it easier.
Common mistakes
- Shrugging the shoulders up.
- Going too deep and straining the shoulders.
- Drifting too far from the bench.
Who should modify or avoid this
Bench dips load the shoulder in a stretched, internally-rotated position that some people find aggravates existing shoulder issues — if you feel pinching at the front of the shoulder, keep the range shallow (stop well above 90°) or switch to a triceps-focused push-up variation instead.
Sets and reps
3 sets of 10–15 reps. Straighten your legs to make it harder.
Variations & progressions
- Easier: feet closer, knees bent.
- Harder: legs straight or feet elevated.
- Advanced: parallel-bar dips.
Looking for a full routine? Try our beginner bodyweight workout.