Triceps Dip (Bench Leg)
Triceps Dip (Bench Leg) Exercise Description
The triceps dip (bench, legs extended) is a bodyweight elbow-extension exercise performed with your hands on a bench and your heels on the floor. It primarily targets the triceps brachii while the shoulders and scapular stabilizers help control the upper arm and maintain shoulder position. The movement pattern is a vertical drop of the torso close to the bench by flexing the elbows, followed by a pressing phase to return to full elbow extension. Keeping the shoulders down and the torso near the bench helps focus work on the triceps and limits excessive shoulder motion. Depth is controlled—stop when the upper arms are roughly parallel to the floor—to maintain joint alignment and emphasize efficient elbow mechanics.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Triceps Brachii - Medial Head
- Stabilizing Muscles: Infraspinatus, Rhomboid Major, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Triceps Dip (Bench Leg) Exercise
‘- Sit on a sturdy bench; place hands beside hips, fingers forward, palms flat on the edge.
– Walk feet forward and straighten legs; heels on floor, hips just off the bench.
– Set posture: chest up, head neutral, shoulders down and slightly back; ribs stacked over pelvis.
– Keep torso close to the bench; arms straight but not locked.
– Bend elbows to lower your body straight down; let elbows track back, forearms near vertical.
– Lower until upper arms are about parallel to the floor; avoid shoulder shrugging or forward rounding.
– Press through palms to extend elbows and return to the start under control.
– Keep wrists aligned with forearms; distribute pressure through the whole hand.
– Maintain steady tension: torso close, elbows close, no swinging or bouncing.
– To reduce leverage, bend knees and place feet flat; to finish, walk feet back and sit.
Triceps Dip (Bench Leg) Tips
‘- Keep your torso close to the bench throughout the movement.
– Set up with chest up, head neutral, ribs stacked over pelvis, and shoulders down and slightly back.
– Start with arms straight but not locked at the elbows.
– Let your elbows track back as you lower, keeping your forearms near vertical.
– Lower only until your upper arms are about parallel to the floor.
– Avoid shoulder shrugging or forward rounding as you descend.
– Press through your palms to extend the elbows and return to the start under control.
– Keep wrists aligned with your forearms and spread pressure through the whole hand.
– Maintain steady tension with the torso close and elbows close; avoid swinging or bouncing.
– To reduce leverage, bend your knees and place your feet flat on the floor.
Triceps Dip (Bench Leg) Beginner Introduction
The triceps dip (bench, legs extended) is a bodyweight push exercise that uses a stable bench for hand support and the heels as contact points with the floor. The body is suspended in front of the bench, and movement happens mainly through bending and straightening the elbows. This places the spotlight on the triceps at the back of the upper arms, while the shoulders and muscles around the shoulder blades contribute to control and positioning.
During the lowering phase, the torso travels almost straight down beside the bench, with the elbows folding and the forearms staying close to upright. Depth is managed so the upper arms reach a roughly horizontal line, which encourages smoother elbow action and a more comfortable joint position. As the arms press the body back up, the chest, shoulders, and upper back stay organized to limit extra shoulder shifting. Leg position, with the knees straight and weight on the heels, increases challenge compared with a bent-knee version.