Reverse Dip

intermediate strength exercise · body weight · targets triceps

Body part: upper arms
Primary target: triceps
Equipment: body weight
Difficulty: intermediate

The reverse dip — also called the bench reverse dip — is the upgraded version of the basic triceps dip, distinguished by elevating the feet on a second bench while the hands stay on the original bench. This shift adds significantly more body weight onto the arms (typically 30-50% more than feet-on-floor dips) and forces the upper body to bear nearly its full weight through the press. It's a logical progression from triceps dips: once you can hit 3 sets of 15 standard dips with strict form, the reverse variation gives you a meaningful jump in difficulty without needing parallel bars or weights. The mechanics stay identical — the elbows track back, the shoulders pack down — but the tricep load increases substantially. The exercise also serves as an excellent stepping stone toward parallel-bar chest dips. The reverse dip teaches the body to handle near-full body weight in the dip position with the safety of two stable surfaces, before transitioning to the more demanding suspended position of bar dips. Programmed for 4-6 weeks before attempting parallel-bar dips, it builds both the strength and the joint tolerance needed for the harder variation.

Why train the Reverse Dip?

Adds 30-50% more load than standard triceps dips without needing weights.
Bridges the gap between bench dips and parallel-bar dips, accessible without specialized equipment.
Continues triceps development for trainees who have outgrown standard bench dips.
Requires only two benches, chairs, or stable surfaces — manageable in most home setups.
Trains shoulder stability under heavier load than basic dips, building toward harder calisthenics.
Provides clear progression: bench-to-bench distance and incline angle can be adjusted incrementally.

How to do the Reverse Dip: step by step

1Position yourself between two parallel bars with your arms fully extended and your body straight.
2Lower your body by bending your elbows until your upper arms are parallel to the ground.
3Pause for a moment, then push yourself back up to the starting position by straightening your arms.
4Repeat for the desired number of repetitions.

Muscles worked

Primary

triceps

Secondary

chest, shoulders

Common mistakes to avoid

Setting the second bench too high
If the foot bench is taller than the hand bench, the body tilts in a way that stresses the lower back and shoulders. Keep the feet bench at the same height as the hand bench, or slightly lower.
Going too deep too fast
The added load makes excessive depth more dangerous, not less. Stop the descent when the upper arms are roughly parallel to the floor — going deeper concentrates load on the anterior shoulder capsule.
Letting the hips drift away from the hand bench
Some people drift forward as they descend, which shifts load to the front delts and out of the triceps. Keep the hips close to the bench throughout the rep — almost grazing it on the way down.
Using unstable benches or chairs
If either surface wobbles or slides, the exercise becomes about stability instead of strength. Use solid, heavy benches; if at home, push the chairs against walls so they can't shift.
Bouncing out of the bottom
Using momentum to rebound from the descent puts stress on the elbow ligaments. Pause for half a second at the bottom of every rep — the muscle does its work in that pause, and joints take less stress.

Easier and harder variations

Easier

Standard bench dips (feet on the floor) are the natural regression. Build to 3 sets of 15 standard dips before adding the elevated feet. Or use a lower second surface for a partial elevation as an intermediate step.

Harder

Add weight by placing a plate or dumbbell on your lap. Or progress to chest dips on parallel bars — the natural next step once reverse dips become easy.

Alternative exercises

Chest dip (parallel bars)
The natural progression. Full body weight on the arms in a more demanding position. Requires parallel bars or sturdy household setups (countertops, sturdy chairs).
Weighted bench dip
Add load (a plate, dumbbell, or weighted vest) to a standard bench dip. Different progression path that doesn't require a second bench.
Triceps dip
The standard regression. Use as warm-up sets or as volume work in the same session as reverse dips.

How to program the Reverse Dip into your training

Reverse dips work best as a primary tricep movement once you've outgrown standard bench dips. Place them at the start of an upper-body session when fresh, or after primary pressing work as a heavy accessory. Sets and reps: 3-4 sets of 6-12 reps with 90-120 seconds rest. The added load means rep counts will be lower than standard bench dips — that's expected and correct. Total weekly volume of 30-80 reps drives most strength gains. In an upper-body session: 4 sets of 8 push-ups (main horizontal press), 3 sets of 8 reverse dips (tricep emphasis), 4 sets of 8 inverted rows (balance), 3 sets of 30-second front planks. Done twice per week. For focused tricep development, run reverse dips twice per week for 6 weeks, progressing from 3 sets of 6 to 3 sets of 12 reps. Once you can hit 3 sets of 12, either add weight or progress to parallel-bar chest dips. As a stepping stone to chest dips, alternate sessions: one day reverse dips for 3 sets of 8-10, another day chest dips on parallel bars for 3 sets of as many as possible (even if it's 1-3 reps). The reverse dips build strength; the parallel-bar dips build the specific position tolerance. Avoid programming reverse dips on the same day as diamond push-ups or other heavy tricep work. The cumulative elbow and front-shoulder load is excessive for sensible recovery.

Recovery and frequency

Reverse dips load the triceps and front delts more than basic dips, so 48-72 hours between sessions is the right cadence. The shoulders are usually the limiting factor for recovery — if the front of the shoulder feels achy, reduce frequency or volume. Elbow tendinopathy can develop if the volume ramp is too aggressive. Build slowly — add one rep per set per session at most, and don't add weight until your bodyweight version is comfortable for 3 sets of 12. Foam roll the chest and lats weekly to maintain the thoracic mobility that good dip form requires. Standard recovery practices (sleep, hydration, walking) cover the rest.

Frequently asked questions

How many sets and reps of reverse dips should I do?

3-4 sets of 6-12 reps with 90-120 seconds rest. The added load means rep counts will be lower than standard bench dips — focus on quality reps within that range.

How often should I train the reverse dip?

2 times per week with 48-72 hours between sessions. The shoulders need recovery between heavier dip variations; daily training leads to anterior shoulder issues.

Reverse dips vs parallel-bar dips: which is better?

Parallel-bar dips are the bigger and more demanding variation, with full body weight in a less stable position. Reverse dips are easier to set up at home and slightly safer for beginners moving past standard bench dips. Both have a place; reverse dips work toward bar dips as a progression.

Why are reverse dips so much harder than regular dips?

Elevating the feet shifts more body weight onto the arms — typically 30-50% more. The mechanics are identical but the load is substantially higher, which is why rep counts drop.

Can I do reverse dips if I have shoulder issues?

Generally not without medical clearance. The dip position loads the anterior shoulder capsule, and reverse dips load it more than the standard version. If you have known shoulder issues, see a physical therapist before progressing past standard bench dips.

How high should the foot bench be?

Same height as the hand bench, or slightly lower. Higher than the hand bench creates an awkward angle that stresses the lower back and shoulders. If you don't have two equal surfaces, use floor-foot dips with weight added instead.