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Triceps Dip (Bench)

A bodyweight triceps exercise using a bench or chair for support, great for targeting the triceps with minimal equipment.

Video DemonstrationRoyalty-free via Pexels
Triceps Dip (Bench) demonstration

Visual demonstration — Triceps Dip (Bench)

Muscles Worked

Triceps (Primary)Anterior DeltoidChest

Step-by-Step Instructions

  1. 1Sit on the edge of a bench with hands gripping the edge beside your hips
  2. 2Slide your hips off the bench with legs extended forward
  3. 3Lower your body by bending your elbows to about 90 degrees
  4. 4Push back up to full arm extension, squeezing the triceps
  5. 5Keep your back close to the bench throughout

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps10-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-25
Rest30-60 sec

Tips & Variations

  • Bend knees for an easier variation
  • Keep elbows pointed straight back, not flared
  • Don't dip too deep—90 degrees is enough

Common Mistakes to Avoid

  • Dipping too deep and stressing shoulders
  • Flaring elbows outward
  • Moving hips too far from bench

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