The friendliest way into the dip pattern. You sit on the edge of a sturdy bench, chair, or step, place your hands next to your hips, slide your butt off the edge, and lower yourself by bending your elbows. Because your feet stay on the floor, only a portion of your bodyweight loads the arms, making this a perfect starting point for a movement that would otherwise be too heavy for most beginners.
Bench dips look casual but train exactly the pattern you'll need for full parallel-bar dips: elbows bending backward under load, shoulders staying packed, and triceps extending your arms against resistance. Own 3x10 here and the next step suddenly feels reachable.
How to do it
Sit on the edge of a bench or sturdy chair. Place your hands on the edge next to your hips, fingers pointing forward. Slide your butt off the edge, keeping your arms straight and your body close to the bench. Walk your feet out so your legs are straight (or keep them bent for an easier version). Bend your elbows straight back to lower your body, stopping when your upper arms are parallel to the floor. Press back up to straight arms.
Target
- Sets: 3
- Reps: 10
- Rest: 90 seconds between sets
- Advance when: 3×10 with clean form
Key tips
- Keep your body close to the bench. Don't let your hips drift forward
- Elbows track straight back, not flared out to the sides
- Lower until your upper arms are parallel to the floor, no deeper
- For an easier version, keep your knees bent and feet closer to the bench
- For a harder version, straighten your legs or elevate your feet on a second bench