Triceps Dip (Between Benches) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Triceps Dip (Between Benches) is an effective bodyweight exercise that primarily targets the triceps, with secondary activation of the shoulders. To perform the exercise, position yourself between two benches, with your hands on one and your feet on the other. Lower your body by bending your elbows, then push yourself back up to the starting position. This movement engages the triceps for the majority of the motion while also working the shoulders to a lesser degree. As a compound exercise, it strengthens the upper body, particularly the arms and shoulders, and requires no additional equipment, making it a convenient and efficient workout option.
How to Perform
Set up two benches in parallel, leaving enough space between them to allow your body to lower comfortably during the dip.
Sit on one of the benches, placing your hands shoulder-width apart on the edge, with your palms facing down and fingers pointed forward.
Extend your legs and place your feet on the opposite bench, keeping them straight.
Lift your hips off the bench, supporting your bodyweight with your hands and feet. Ensure your arms are fully extended and your back remains close to the bench.
Begin the lowering phase by bending your elbows. Lower your body until your upper arms are level with the floor, keeping your elbows tucked in close to your sides.
Press your palms into the bench to extend your arms, pushing your body back up while focusing on contracting your triceps. Maintain tension in your core to support your posture.
Continue performing the movement for the desired number of repetitions.
To make the exercise easier, you can bend your knees or place your feet flat on the floor. To increase the intensity, elevate your feet on a higher surface or add extra weight, such as a weighted vest.
Ensure proper breathing throughout the movement: exhale as you push up and inhale as you lower yourself down.
Pay attention to your form at all times to reduce the risk of injury and ensure you get the most out of the exercise, focusing on controlled motion and muscle engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Place two benches parallel to each other with enough space for comfortable movement.
Sit on one bench, hands shoulder-width apart, and fingers facing forward.
Extend your legs and place your feet on the opposite bench.
Lift your hips off the bench, supporting your bodyweight with your hands and feet.
Lower your body by bending your elbows, keeping them close to your sides.
Push back up by straightening your arms and engaging your triceps.
Keep your core engaged and back close to the bench throughout the movement.
Inhale as you lower yourself and exhale as you push up.
To modify, bend your knees or place your feet on the floor.
To increase difficulty, elevate your feet or add extra weight.
How Not to Perform
Avoid Flaring Elbows Outward: Do not let your elbows drift out to the sides. Keep them close to your body to ensure maximum triceps activation and avoid unnecessary strain on the shoulders.
Do Not Use Momentum: Refrain from jerking your body or swinging your legs to help you rise. Focus on controlled movements to prevent wasting energy and to engage the triceps more effectively.
Don’t Lower Your Body Too Deep: Lowering too far past a comfortable range can put excessive stress on the shoulders. Aim to lower your body until your upper arms are parallel to the floor for optimal form.
Don’t Let Your Back Arch: Avoid arching your lower back by keeping your core engaged. An arched back can strain the lower back and reduce the efficiency of the triceps workout.
Avoid Incomplete Range of Motion: Do not cut the movement short by not fully extending your arms at the top. Fully extend your elbows at the top of each rep to ensure full activation of the triceps.
Don’t Forget to Breathe: Holding your breath while performing the exercise can increase tension and lead to fatigue. Remember to breathe consistently, exhaling as you push up and inhaling as you lower yourself.
Avoid Slouching in the Shoulders: Keep your shoulders down and away from your ears throughout the exercise. Shrugging can lead to neck and shoulder tension and reduce the effectiveness of the dip.
Do Not Rush the Reps: Perform the exercise with a steady pace. Quick, uncontrolled reps reduce time under tension, limiting muscle activation and increasing the risk of injury.
Don’t Let Your Hips Sag: Keep your hips elevated and aligned with your torso. Allowing your hips to sag can stress your lower back and throw off your balance during the exercise.
Avoid Overloading: Don’t add weight or make the exercise more difficult before you can perform basic bodyweight dips with proper form. Prioritize technique before increasing difficulty.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
