Strength · Recomp guide
Bench Dips
The bench dips is a beginner strength exercise for your triceps, using just your body weight.
- Main muscles
- Triceps
- Also works
- Chest, Shoulders
- Equipment
- Body weight
- Level
- Beginner
Setup
Sit on the edge of a bench, hands beside your hips, fingers forward. Walk your feet out and slide off the edge.
How to do it
- Keep your back close to the bench.
- Bend your elbows to lower until your upper arms are about level.
- Press back up to straight arms.
Coaching cues
- Elbows point straight back.
- Shoulders down, away from your ears.
Common mistakes
- Going so deep your shoulders roll forward.
- Flaring your elbows out.
Safety
If your shoulders ache, keep the range shorter or choose pushdowns instead.
Diamond push-up 
Cable triceps pushdown 
Overhead dumbbell extension 
Close-Grip Barbell Bench Press 
EZ-Bar Skullcrusher 
Tricep Dumbbell Kickback