How to do a tricep dip

Bench dips build your triceps, chest and the front of your shoulders with nothing more than a bench, a sturdy chair or a step. They are a simple bodyweight route to stronger arms.

Step by step

1. Sit on the edge of a sturdy bench or chair with your hands next to your hips, fingers pointing forward.
2. Walk your feet forward and slide your hips off the edge so your arms take your weight.
3. Bend your elbows to lower your body, keeping your back close to the bench.
4. Lower until your upper arms are about level with the floor, elbows near 90 degrees.
5. Press back up until your arms are straight.

Common mistakes the coach checks

• Drifting away from the bench. Keep your back brushing the bench so your shoulders stay safe and your triceps do the work.
• Too shallow. Lower until your upper arms are about level with the floor.
• Not quite low enough. Aim for a 90-degree bend at the elbows at the bottom.
• Not locking out. Press all the way up until your arms are straight between reps.

Sets and reps

Do 3 sets of 8 to 15 dips. Once 15 feel easy, move your feet further away to make them harder.

Make it easier or harder

• Easier: Keep your knees bent and your feet close, or don’t lower as far.
• Harder: Straighten your legs, put your feet up on a second chair, or do dips between parallel bars.

Stay safe

Make sure the bench or chair can’t slide. Stop at about 90 degrees, because going lower strains the front of your shoulders, and skip dips if your shoulders hurt.

More upper body guides

• How to do a push-up
• How to do a knee push-up
• How to do a bicep curl
• How to do a shoulder press
• How to do a lateral raise
• How to do a front raise
• How to do a bent-over row
• How to do an overhead tricep extension
• How to do a pull-up

All 28 exercise guides →