image of woman performing bench dips

Bench Dips

Bench Dips

Bench Dips, or dips are one of the best exercises for the triceps muscles. The reason is because anytime you are moving your body instead of moving an object in your hands, you are using more muscle and using more energy. This leads to greater results. They are also a good exercise because they require no real equipment so they can be done almost anywhere. Besides this exercise, you can see more at List of Exercises by Body Part. Remember, an exercise is only as good as the workout program it is part of. Make sure you check out Best Exercises Programs.


  • Sit on the edge of a bench or other flat object with your hands palms down next to your side
  • Lift your body up from the bench, but stay close to the bench
  • Staying close to the bench, slowly lower your body until your upper arm is parallel to the floor
  • Slowly raise your body back up until just before full extension of the elbows .
  • Repeat for the desired amount of repetitions or until fatigued

Check out the List of Exercises by Body Part.