Triceps Bench Dip
The triceps bench dip is a bodyweight exercise targeting the triceps through a vertical dipping motion with hands on a bench. It is an accessible exercise that builds triceps strength and muscle endurance for beginners and can be progressed by elevating the feet.
How to do it
- Sit on the edge of a bench and place your hands beside your hips with fingers pointing forward.
- Slide your hips off the bench and extend your legs in front of you.
- Lower your body by bending your elbows to roughly 90 degrees.
- Pause at the bottom, then press back up by extending your elbows.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back close to the bench
- Bend your elbows straight back, not out to the sides
- Lower until your elbows are at a 90-degree angle
- Press through your palms to return to the top
Breathing: Inhale as you lower your body down, and exhale steadily as you press back up to the starting position.
Common mistakes
- Flaring your elbows out to the sides puts unnecessary stress on your shoulder joints.
- Sliding too far forward away from the bench increases shoulder strain and reduces triceps engagement.
- Going too low in the dip can overstretch the front of the shoulders and lead to discomfort.
Muscles worked
Primary: triceps. Secondary: pectorals, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort or sharp joint pain, ease off or choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise in my shoulders instead of my triceps?
This usually happens if your hips drift too far away from the bench or if your elbows flare outward. Keep your torso close to the bench and point your elbows straight back.
How can I make bench dips easier if they feel too hard?
Bend your knees more and place your feet closer to the bench to use your legs for extra support, or try an incline push-up.
How many times a week can I do triceps bench dips?
2 to 3 times per week with at least one rest day in between sessions is plenty for recovery and strength building.