Exercise guide · beginner
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.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- chest, shoulders
01 · Set up
Choose a grip that keeps your wrists straight and place your upper arms in the position required by the exercise.
Brace your torso and begin with the elbows bent while keeping the shoulders quiet.
02 · Perform
Straighten the elbows while keeping the upper arms in their starting position.
Finish with the arms long without forcing or snapping the elbows.
Allow the elbows to bend under control until you return to the starting stretch.
Coaching tips
- Keep the non-working joints still.
- Use the full controlled range.
- Own the return phase.
Common mistakes
- Moving the torso to create momentum.
- Using resistance that shortens the range.
- Letting the resistance drop on the return.
What it should feel like
Expect the triceps to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives