Body weight
Bench dip (chair)
Bench dip (chair) mainly works your triceps. It also helps your chest and front shoulders.
Step by step
- Sit on the edge, hands beside hips, legs out.
- Slide forward and bend elbows straight back.
- Push up until your arms are straight.
What you should feel
Effort in the back of your arms; your shoulders should not feel pinched or sore.
Common mistake
Sinking too low and straining the shoulders; stop at 90 degrees and keep your back close to the chair.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Triceps pushdownTriceps
Skull crusherTriceps
Overhead dumbbell triceps extensionTriceps
Rope pushdownTriceps
Reverse-grip pushdownTriceps
Cable overhead triceps extensionTricepsQuestions
What muscles does the bench dip (chair) work?
Bench dip (chair) mainly works your triceps. It also helps your chest and front shoulders.
Can I do the bench dip (chair) at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the bench dip (chair)?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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