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Bench triceps dip

With your hands on a bench behind you, you lower yourself down and push back up. The simplest way to load your triceps without equipment.

Feels in
Triceps, front shoulders
Needed
A bench, chair or stair rail

Step by step

  1. 1Place your hands on the edge of the bench, fingers pointing forward, butt close to the bench.
  2. 2Stretch your legs out in front and keep your torso upright.
  3. 3Lower by bending your elbows back until your upper arms are horizontal.
  4. 4Push yourself back up without shrugging your shoulders.

Watch for

  • Back close to the bench
  • Elbows straight back
  • Shoulders down

Common mistakes

  • Sliding away from the bench, which overloads the shoulder.
  • Going too deep.

Too heavy

Knees bent with your feet close to the bench.

Too light

Feet on a second bench, or a weight on your hips.

Injury prevention —

Stay close to the bench and do not go deeper than horizontal upper arms; otherwise your shoulder tips forward.

Frequently asked questions

Which muscles does the Bench triceps dip train?

Triceps, front shoulders

What do you need for the Bench triceps dip?

A bench, chair or stair rail

What are common mistakes in the Bench triceps dip?

Sliding away from the bench, which overloads the shoulder. Going too deep.

What if the Bench triceps dip is too hard?

Knees bent with your feet close to the bench.

How do you make the Bench triceps dip harder?

Feet on a second bench, or a weight on your hips.

Take this exercise further

Put it in your own training program

More exercises for the same muscles

General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.

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