The Triceps bench dip is a medium-intensity workout which uses body weight to strengthen the triceps. It is simple to learn, but one must be aware that triceps bench dips or any other triceps dips can be very hard on the shoulders.

  • Bodyweight
  • Compound
  • Step

It is essential to talk to your doctor before trying bench dips, particularly if you previously have a history of shoulder or upper body injury. Add bench dips to your exercises if you are looking for new means to tone/strengthen your arms and to get perfect tricep shape.

Similar Exercises to Try

Benefits of Triceps Bench Dip

  • It is a remarkable exercise for individuals who want to build up a swimmer’s body. It builds the strength of upper body and tones on the top half of your body’ muscles.
  • It allows a person to straighten his arms and extend his elbows. Many people try to tone their triceps, but this workout is an option if one wants an exercise which focuses on increasing strength in them.
  • Triceps Bench dip is not only great for your arms; it also engages your core. Every time a person lower and bring his body back up he should be actively dragging from the strength of his arms as well as his core.
  • This exercise requires pulling the full weight of your body. So, it works better as compared to others like Push-ups which only lets you carry from approximately 64 percent of your body weight.

Equipment Required

Muscles Worked

  • Triceps Brachii
  • Levator Scapulae
  • Latissimus Dorsi
  • Deltoid, Anterior
  • Pectoralis Minor
  • Pectoralis Major, Sternal
  • Pectoralis Major, Clavicular
  • Rhomboids

How to Do a Triceps Bench Dip

Fitness model performing a tricep dip
  1. First, position your width of hands shoulder apart on a bench or stable chair.
  2. Now, slide your butt off the front side of the bench along with your legs stretched out in front of you.
  3. After that, straighten your arms while keeping a slight bend in your elbows to retain tension over your triceps and off your elbow joints.
  4. Then, slowly bend your elbows to lower your body to the ground until your elbows are at a 90-degree of angle. Get assured to keep your back near to the bench.
  5. As soon as you reach the bottommost of the movement, press down onto the bench to straighten your elbows, going back to the initial position. Here completes a single rep.
  6. In the end, keep your shoulders down as you raise and lower your body. You can also turn your legs to modify this workout.