Triceps Dip (bench leg)

Triceps Dip (bench leg)

The Triceps Dip (bench leg) is a fantastic exercise that primarily targets the triceps, the muscles at the back of your upper arms. It's a bodyweight exercise that can be done using a bench or chair, making it perfect for both gym and home workouts. This exercise not only sculpts and strengthens your triceps but also engages your shoulders and chest muscles. To perform a Triceps Dip (bench leg), you'll need a stable bench or chair. Start by sitting on the edge of the bench and placing your hands shoulder-width apart, gripping the edge of the bench firmly. Slide your glutes forward off the bench while keeping your legs extended. This will be your starting position. With your arms fully extended, slowly lower your body by bending your elbows until your upper arms are parallel to the floor. Avoid flaring your elbows out; keep them pointing backward to isolate the triceps. Maintain control throughout the movement to optimize muscle engagement. Once you've reached the bottom position, pause for a brief second and then extend your elbows, pushing your body back up to the starting position. Remember to breathe naturally throughout the exercise and avoid locking out your elbows at the top to maintain tension on the triceps. For an added challenge, you can elevate your feet on a bench or another sturdy object. This modification increases the intensity of the exercise and further activates the triceps. Incorporating Triceps Dips (bench leg) into your arm training routine will help you develop stronger, more defined triceps. Remember to start with a weight or variation that suits your fitness level, gradually increasing the difficulty as you progress. Happy dipping!


  • Sit on the edge of a bench with your hands gripping the edge next to your thighs.
  • Lift your body off the bench and walk your feet forward, ensuring that your arms are fully extended.
  • Lower your body by bending your elbows until your upper arms are parallel to the ground.
  • Pause briefly, then push yourself back up to the starting position by extending your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on keeping your elbows close to your body throughout the movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Avoid bending your wrists as you lower and raise your body.
  • Gradually increase the depth of the dip as your strength improves.
  • Ensure that your shoulders are pulled down and back throughout the exercise.
  • For an added challenge, try extending one leg straight out in front of you while performing the dip.
  • Breathe deeply and maintain a steady rhythm throughout the exercise.
  • Avoid locking out your elbows at the top of the movement to maximize muscle engagement.
  • Incorporate triceps dips into a well-rounded upper body workout routine for optimal results.
  • Consult with a fitness professional if you have any pre-existing injuries or conditions.


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