Triceps Dip (Bench Leg)

Triceps Dip (Bench Leg) Exercise Description

The Triceps Dip (bench) is a bodyweight push exercise that emphasizes elbow extension to train the triceps brachii. Your hands are fixed on a stable bench while your body lowers and rises, keeping the torso close to the bench. Secondary assistance comes from the anterior deltoids and pectoralis major, with the scapular stabilizers (serratus anterior and trapezius) helping maintain shoulder position. Limit depth to a comfortable range—typically when the elbows reach about 90 degrees—so the shoulders stay controlled without excessive anterior glide. Use smooth, controlled reps and steady shoulder alignment (scapular depression and light retraction) to keep the emphasis on the triceps and the joints in good positions.

Muscle Groups: Triceps
Target Muscles: Triceps Brachii - Medial Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: Serratus Anterior, 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: Multi-joint
Muscle Location: Deep Tricep
Movement Direction: Vertical
Muscle Position: Posterior
Gender: Female

How To Do The Triceps Dip (Bench Leg) Exercise

‘- Sit on the edge of a sturdy bench; place hands beside your hips, fingers forward, palms gripping the edge, wrists stacked under shoulders.
– Walk feet out with heels on the floor and knees bent about 90 degrees, feet hip-width; slide hips just off the bench, torso close to the edge.
– Brace lightly; keep chest up, head neutral, shoulders down and slightly back (avoid shrugging).
– Lower by bending the elbows, keeping them pointing mostly backward and forearms close to vertical; keep hips close to the bench.
– Descend until elbows reach roughly 90 degrees or upper arms are about parallel to the floor—stop before any shoulder discomfort.
– Press through the palms to extend the elbows and return to the start; finish tall without forcefully locking the elbows.
– Maintain even pressure through both hands; keep shoulders away from ears and ribs stacked over the pelvis.
– Breathe steadily—in on the way down, out on the way up.

Triceps Dip (Bench Leg) Tips

‘- Keep your wrists stacked directly under your shoulders when gripping the bench edge.
– Walk your feet out so your heels are on the floor, knees bent about 90 degrees, and feet hip-width apart.
– Keep your hips just off the bench and your torso close to the edge throughout the movement.
– Maintain a light brace with chest up, head neutral, and shoulders down and slightly back (avoid shrugging).
– As you lower, bend your elbows so they point mostly backward and keep your forearms close to vertical.
– Limit depth to about 90 degrees of elbow bend or when upper arms are roughly parallel to the floor, stopping before any shoulder discomfort.
– Press evenly through both palms to extend the elbows and return to the start, finishing tall without forcefully locking the elbows.
– Keep shoulders away from your ears and ribs stacked over your pelvis, using smooth, controlled reps and steady shoulder alignment.

Triceps Dip (Bench Leg) Beginner Introduction

The Triceps Dip (bench) is a classic bodyweight move that uses a secure bench as the base for your hands while your body travels up and down in front of it. The motion centers on bending and straightening the elbows, so the backs of the upper arms do most of the work. The chest and the fronts of the shoulders also play a supporting role, while muscles around the shoulder blades and rib cage contribute to a steady upper body.

During each repetition, the torso stays close to the bench as the body sinks and rises, with the elbows generally moving toward a right angle before returning to the top position. This moderate depth helps the shoulders feel controlled while still challenging the arms. The exercise emphasizes smooth, unhurried movement and a stable shoulder line—shoulders relaxed away from the ears and gently anchored—so the arms can push efficiently. A calm, regular breathing pattern further supports rhythm and control throughout the set.