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Triceps Dip (between benches)
Sit on one bench with your hands gripping the edge, fingers forward, and place your heels on a second bench with legs extended. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the floor, then press back up to the starting position. Keep your core engaged and avoid letting your shoulders shrug during the movement.
- Target muscles
- Triceps
- Also works
- Shoulders, Chest
- Equipment
- Bench
- Training style
- Gym-based, Calisthenics, Home
- Logged as
- Reps
- Popularity
- 85 of 100
Triceps Dip (between benches): how to do it
- Place two benches parallel to each other, spaced apart at a comfortable distance for your body.
- Sit on one bench and position your hands on the edge of the bench, fingers pointing forward.
- Extend your legs and place your heels on the opposite bench, keeping your legs straight.
- Begin the movement by lowering your body by bending your elbows, keeping them close to your torso. Lower yourself until your upper arms are parallel to the floor or slightly below.
- Push through your palms to extend your elbows and return to the starting position.
- Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout.
Common mistakes
Common mistakes include flaring the elbows outward, letting the shoulders shrug, or dipping too low, which can strain the shoulders. Keep your elbows close to your torso, maintain a straight spine, and use a controlled tempo.
Alternatives
More Triceps exercises
Questions about Triceps Dip (between benches)
What muscles do triceps dips between benches work?
Triceps dips between benches primarily target the triceps, helping to build arm strength and definition. They also engage the shoulders and chest as secondary muscles, making them an effective upper-body compound movement.
What equipment do I need for triceps dips between benches, and are there alternatives?
You’ll need two sturdy benches placed parallel to each other for proper support. If benches aren’t available, you can use sturdy chairs or step platforms, or perform floor-based dips with your feet elevated on a stable surface.
Are triceps dips between benches suitable for beginners?
Beginners can perform this exercise with a shorter range of motion or by keeping their knees bent to reduce the load on the triceps. It’s important to focus on good form and controlled movement before increasing difficulty.
What are common mistakes to avoid when doing triceps dips between benches?
Common mistakes include flaring the elbows outward, letting the shoulders shrug, or dipping too low, which can strain the shoulders. Keep your elbows close to your torso, maintain a straight spine, and use a controlled tempo.
How many sets and reps should I do for triceps dips between benches?
A good starting point is 3 sets of 8–12 reps, adjusting volume based on your strength level. Ensure you rest 60–90 seconds between sets for recovery, and increase reps gradually as your triceps get stronger.
What safety tips should I follow for triceps dips between benches?
Make sure both benches are stable and positioned securely to avoid slipping. Warm up your shoulders and elbows before starting, and avoid excessive depth that could strain joints or connective tissue.
What variations can make triceps dips between benches more challenging?
To increase difficulty, you can place a weight plate on your lap, straighten your legs fully, or slow down the lowering phase to increase time under tension. Advanced athletes sometimes use single-leg lifts to add core engagement.