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
Description
A strength training exercise that targets triceps, but also engages your chest and shoulders. It requires a bench or stable platform.
How to Do Triceps Dip (bench leg)
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Bench Dip with legs on bench
Master the Bench Dip with elevated feet to sculpt strong triceps. This bodyweight exercise effectively targets your upper arms and shoulders for increased
Triceps Dips Floor
Target your triceps with floor dips! This effective bodyweight exercise builds arm strength, stability, and definition using just your body.
Triceps Dip (between benches)
Build powerful triceps with the bodyweight triceps dip between benches. This effective exercise strengthens your upper arms and requires two stable
Triceps Dip
Master the Triceps Dip to build strong, defined triceps and upper body strength. Lower your body between parallel bars or off a bench, then powerfully
Related Exercises
Triceps Press
Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,
Single Leg Dip on floor
Strengthen your triceps and improve core stability with the Single Leg Dip on floor. This bodyweight exercise challenges upper body strength and balance.
Reverse Dip
Strengthen your triceps and shoulders with the bodyweight reverse dip. This effective exercise uses your own body to build upper body pushing strength.
Bench dip on floor
Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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