Triceps Dip (between benches)

Triceps Dip (between benches)

The Triceps Dip (between benches) is a compound exercise that targets the triceps muscles, as well as the shoulders and chest to a lesser extent. It is a versatile movement that can be performed either at home or in the gym, making it an excellent option for individuals looking to tone and strengthen their upper body. This exercise requires two sturdy parallel benches or elevated surfaces that are about shoulder-width apart. The first step is to position yourself in between the benches with your hands gripping the edges of the benches, palms facing downward. It's important to ensure that your feet are firmly planted on the floor, a comfortable distance in front of you, and that your knees are bent at a 90-degree angle. To perform the Triceps Dip, you will lower your body down by bending your elbows, keeping them close to your sides and maintaining a straight back. Your elbows should aim to form a 90-degree angle or slightly less. Once you reach the bottom of the movement, push through your palms, extending your arms and lifting your body back up to the starting position. Remember to engage your triceps throughout the entire exercise, and avoid relying too heavily on your shoulders or chest muscles for assistance. Including Triceps Dips (between benches) in your fitness routine can enhance upper-body strength, improve muscular endurance, and contribute to a well-rounded physique. However, it's important to start with proper form and gradually increase the intensity and difficulty as your strength improves. As with any exercise, it's recommended to consult with a fitness professional or trainer if you are unsure about the correct execution or if you have any underlying injuries or medical conditions.


  • Sit on one bench with your back straight and feet planted firmly on the ground.
  • Place your hands on the edge of the bench, grip it firmly, and lift your body off the bench.
  • Walk your feet forward a few steps, keeping your knees bent and your body in a straight line.
  • Lower your body by bending your elbows until your upper arms are parallel to the ground.
  • Push yourself back up by straightening your arms, using your triceps to lift your body.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and prevent lower back strain.
  • Start with an appropriate bench height that allows your arms to bend to a 90-degree angle at the bottom of the dip.
  • Focus on pushing through your palms and keeping your elbows close to your body to target the triceps effectively.
  • Breathe out as you push yourself up from the dip and breathe in as you lower yourself back down for optimal oxygen flow.
  • Progressively increase the difficulty by adding weights on your lap or using a weighted dip belt.
  • Avoid shrugging your shoulders up towards your ears; keep them relaxed and away from your neck.
  • Pay attention to your wrist alignment; ensure they are straight and not excessively bent.
  • Perform the exercise at a controlled pace, avoiding rapid movements to prevent injury.
  • Always warm up before starting the exercise to prepare your muscles and joints for the movement.
  • If you experience wrist pain or discomfort, consider using parallettes or TRX straps to modify the exercise.


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