Triceps Dip (bench leg)
Strengthen your triceps and sculpt your upper arms with the Triceps Dip. This bodyweight exercise effectively targets your triceps, chest, and shoulders
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Triceps Dip (bench leg)
Bench Dip with legs on bench
Upper Arms · Triceps Brachii · Body weight
Triceps Dips Floor
Upper Arms · Triceps Brachii · Body weight
Triceps Dip (between benches)
Upper Arms · Triceps Brachii · Body weight
Triceps Dip
Upper Arms · Triceps Brachii · Body weight
Description
A strength training exercise that targets triceps, but also engages your chest and shoulders. It requires a bench or stable platform.
Save Triceps Dip (bench leg) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Triceps Dip (bench leg)
- 01Setup
Find a stable bench or elevated surface. Sit on the edge with your hands gripping the bench next to your hips, fingers pointing forward or slightly out.
- 02Setup
Extend your legs straight out in front of you with heels on the floor, or bend your knees with feet flat on the floor for an easier variation. Move your hips off the bench, supporting your body with your hands and heels.
- 03
Inhale as you slowly lower your body by bending your elbows, keeping them pointing straight back and close to your sides. Descend until your upper arms are parallel to the floor or a slight stretch is felt in your chest/shoulders.
- 04
Exhale as you push through your palms to extend your elbows and press your body back up to the starting position. Focus on squeezing your triceps at the top of the movement.
- 05
Maintain a slight bend in your elbows at the top to keep tension on the triceps and repeat for the desired duration or repetitions.
Tips
- Keep your elbows tucked in and pointing straight back throughout the movement to maximize triceps engagement and protect your shoulder joints.
- Control the eccentric (lowering) phase of the dip, taking at least 2-3 seconds to descend, to enhance muscle growth and strength.
- To increase difficulty, elevate your feet on another bench or place a weight plate on your lap; to decrease difficulty, bend your knees and keep your feet flat on the floor closer to the bench.
- Maintain a slight forward lean with your torso to ensure the triceps are the primary movers, rather than allowing your shoulders to take over.
Common mistakes
- Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joints; instead, keep your elbows tucked in and pointing straight back.
- Not going deep enough limits the range of motion and muscle activation; ensure you lower your body until your upper arms are parallel to the floor or you feel a good stretch.
- Shrugging shoulders or allowing them to round forward during the dip can strain the shoulder joint; actively depress and retract your shoulder blades to keep your chest open and shoulders stable.
In the Ellim app, Triceps Dip (bench leg) unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train triceps dip (bench leg)?
Get Ellim — FreeQuestions
What muscles does Triceps Dip (bench leg) work?
Triceps Dip (bench leg) primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Triceps Dip (bench leg) good for beginners?
Triceps Dip (bench leg) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Triceps Dip (bench leg)?
You need Body weight to perform Triceps Dip (bench leg). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Triceps Dip (bench leg)?
Keep your elbows tucked in and pointing straight back throughout the movement to maximize triceps engagement and protect your shoulder joints. Control the eccentric (lowering) phase of the dip, taking at least 2-3 seconds to descend, to enhance muscle growth and strength. To increase difficulty, elevate your feet on another bench or place a weight plate on your lap; to decrease difficulty, bend your knees and keep your feet flat on the floor closer to the bench. Maintain a slight forward lean with your torso to ensure the triceps are the primary movers, rather than allowing your shoulders to take over.
What are common mistakes when doing Triceps Dip (bench leg)?
Flaring elbows out to the sides reduces triceps activation and puts undue stress on the shoulder joints; instead, keep your elbows tucked in and pointing straight back. Not going deep enough limits the range of motion and muscle activation; ensure you lower your body until your upper arms are parallel to the floor or you feel a good stretch. Shrugging shoulders or allowing them to round forward during the dip can strain the shoulder joint; actively depress and retract your shoulder blades to keep your chest open and shoulders stable.
Related exercises
Triceps Press
Upper Arms · Triceps Brachii · Body weight
Single Leg Dip on floor
Upper Arms · Triceps Brachii · Body weight
Reverse Dip
Upper Arms · Triceps Brachii · Body weight
Bench dip on floor
Upper Arms · Triceps Brachii · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Triceps Dip (bench leg).
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store