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Tricep Dip (Bench)

Bench dips. Bodyweight tricep exercise using a bench behind you. Targets the triceps with no equipment required. Can be done anywhere — at home, in a park, or at the gym. Builds body control and functional fitness.

How to Do Tricep Dip (Bench): Step by Step

  1. Hands on bench edge behind you, fingers forward
  2. Feet on floor or elevated on second bench
  3. Lower body by bending elbows to ~90 degrees
  4. Press up to lockout

Common Mistakes to Avoid

  • Going too deep — stresses shoulders
  • Flaring elbows outward
  • Shrugging shoulders up

Tricep Dip (Bench) Tips

  • Start with bodyweight or light weight to master the form before progressing
  • Focus on the mind-muscle connection — think about the target muscle working
  • Control both the lifting and lowering phases for maximum muscle activation
  • Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results

Muscles Worked

tricepschest
Equipment bench
Tracking Count reps

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