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

IntermediateUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Triceps Dip (between benches)

Compound

Bench Dip (knees bent)

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Dip Stretch

Upper Arms · Deltoid Anterior · Body weight

Intermediate

Compound

Triceps Dip (bench leg)

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Dip

Upper Arms · Triceps Brachii · Body weight

Intermediate

Description

A triceps dip between benches is a bodyweight exercise that targets the triceps and requires two benches or similar platforms for execution.

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How to do Triceps Dip (between benches)

01
Setup
Position two benches parallel to each other, approximately hip-width apart. Sit on the edge of one bench with your hands gripping the edge beside your hips, fingers pointing forward.
02
Setup
Place your heels on the edge of the opposite bench, keeping your legs straight and knees slightly bent. Lift your hips off the first bench, supporting your body weight with your arms and heels.
03
Setup
Ensure your torso is upright and close to the bench, with your shoulders depressed and retracted, and your core engaged.
04
Inhale and slowly lower your body by bending your elbows, keeping them pointing straight back and close to your sides. Descend until your upper arms are roughly parallel to the floor or a comfortable stretch is felt in your triceps and shoulders.
05
Exhale and push through your palms to extend your elbows, raising your body back to the starting position. Focus on squeezing your triceps at the top of the movement.
06
Maintain a stable core and avoid shrugging your shoulders throughout the entire range of motion, controlling both the lowering and lifting phases.

Tips

Keep your chest up and shoulders down and back to emphasize triceps engagement and protect your shoulder joints.
Control the eccentric (lowering) phase of the dip, taking 2-3 seconds to descend, to maximize muscle time under tension and promote strength gains.
To increase difficulty, place a weight plate on your lap; to decrease difficulty, bend your knees and place your feet flat on the floor instead of on the opposite bench.
Maintain a slight forward lean of the torso to keep the triceps as the primary mover, preventing excessive chest involvement.

Common mistakes

Flaring elbows out to the sides reduces triceps activation and places undue stress on the shoulder joints; keep your elbows tucked close to your body and pointing straight back throughout the movement.
Shrugging your shoulders or letting them round forward during the dip can lead to shoulder impingement; actively depress and retract your shoulder blades, keeping your shoulders away from your ears.
Not going deep enough limits the range of motion and muscle activation; lower your body until your upper arms are parallel to the floor, provided it is pain-free and your form is maintained.

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Questions

What muscles does Triceps Dip (between benches) work?

Triceps Dip (between benches) primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.

Is Triceps Dip (between benches) good for beginners?

Triceps Dip (between benches) 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 (between benches)?

You need Body weight to perform Triceps Dip (between benches). 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 (between benches)?

Keep your chest up and shoulders down and back to emphasize triceps engagement and protect your shoulder joints. Control the eccentric (lowering) phase of the dip, taking 2-3 seconds to descend, to maximize muscle time under tension and promote strength gains. To increase difficulty, place a weight plate on your lap; to decrease difficulty, bend your knees and place your feet flat on the floor instead of on the opposite bench. Maintain a slight forward lean of the torso to keep the triceps as the primary mover, preventing excessive chest involvement.

What are common mistakes when doing Triceps Dip (between benches)?

Flaring elbows out to the sides reduces triceps activation and places undue stress on the shoulder joints; keep your elbows tucked close to your body and pointing straight back throughout the movement. Shrugging your shoulders or letting them round forward during the dip can lead to shoulder impingement; actively depress and retract your shoulder blades, keeping your shoulders away from your ears. Not going deep enough limits the range of motion and muscle activation; lower your body until your upper arms are parallel to the floor, provided it is pain-free and your form is maintained.