Single Arm Bench Dip
In SetGrip: Bench Dip (Single Arm)
- Primary muscleTriceps
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
Supporting the whole movement on one hand roughly doubles the load on the working triceps while your trunk fights the twist toward the free side. Stagger the feet wide for balance and expect only a few reps per arm even if two-arm bench dips are easy for you.
How to do the Single Arm Bench Dip
- Stand facing away from a bench or chair, with your feet shoulder-width apart.
- Place one hand on the bench or chair behind you, fingers pointing towards your body.
- Extend your legs out in front of you, keeping your heels on the ground.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
- Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.
Tip: Lock the elbows out with the shoulders pulled down and back, never shrugged up.
Muscles worked
Primary
Triceps · Arms
The triceps extend the elbow to lock out the top, and they take over completely when you stay upright with the elbows tucked.
Common mistakes
- Diving too deep — going far below the point where the upper arm is parallel to the floor stresses the front of the shoulder; stop when you feel a stretch across the chest and press back up.
- Shoulders rolling forward — keep the shoulder blades pulled back and down, and stop the descent before they rotate forward.
- Not choosing a target — leaning forward with elbows out hits the chest, while staying upright with elbows tucked hits the triceps; pick one and hold that position for the whole set.
- Hands too far behind — this pushes the shoulders into a bad position; keep the hands close under the shoulders or use parallel bars instead.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Dips go early in a push session as a main pressing movement, or after bench press for extra chest and triceps volume. They superset naturally with pull-ups or chin-ups on the same station.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Single Arm Bench Dip work?
The Single Arm Bench Dip primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Single Arm Bench Dip good for beginners?
Not as a starting point. The Single Arm Bench Dip is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Single Arm Bench Dip?
If you cannot do the Single Arm Bench Dip, try the Weighted Triceps Dip, the Chest Dip or the Reverse Grip Push-Up. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Bench Dip, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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