Triceps Dip Between Benches

Body Part: Upper Arms

Muscle: Triceps

Equipment: Body Weight

Triceps Dip Between Benches is a bodyweight triceps exercise performed with your hands on one bench and your heels supported on another bench. The setup places the shoulders behind the hands and the hips in a suspended position, which makes the movement much more demanding than a simple bench dip. It is used to train elbow extension strength, arm endurance, and trunk control while the shoulders and upper back stabilize the body.

The exercise primarily targets the triceps brachii, with additional work from the front delts, forearm muscles, and abdominal muscles that keep the torso steady between the two supports. Because the body is held in a long lever position, the quality of the setup matters as much as the repetition itself. If the hands are too far behind the torso or the shoulders drift forward, the load shifts away from the triceps and the front of the shoulder takes more stress.

Start by planting the palms firmly on the rear bench with the fingers pointing forward or slightly outward, then extend the legs onto the front bench so the heels are secure and the knees are mostly straight. From there, lower by bending the elbows and keeping them tracking back rather than flaring wide. The torso should move straight down between the benches, not slide forward, and the chest should stay open without shrugging the shoulders up toward the ears.

At the bottom, stop before the shoulders feel jammed or painful, then press the body back up by straightening the elbows. Keep the hips from sagging and avoid kicking the legs or bouncing out of the bottom. A controlled descent and a crisp press make this a better triceps builder than chasing depth or speed. The best reps look smooth, quiet, and repeatable from the first rep to the last.

This variation fits well in arm-focused sessions, bodyweight strength work, or accessory blocks after heavier pressing. It can be a useful option when you want direct triceps loading without equipment, but it is not the best choice if your shoulders dislike deep extension or if your bench setup feels unstable. Use a shorter range, fewer reps, or a different triceps exercise if the position cannot be held cleanly.

Instructions

• Place one bench behind you for your hands and a second bench in front of you for your heels, then sit between them with your palms on the rear bench edge and your fingers pointing forward or slightly out.
• Extend your legs onto the front bench and set your heels securely on the pad so your body is supported only by the hands and heels.
• Lock your shoulders down and back slightly, lift your chest, and brace your midsection before the first rep.
• Start with your elbows nearly straight and your hips hovering between the benches without sagging or twisting.
• Lower your body by bending the elbows, keeping them pointed mostly back as your torso moves straight down between the benches.
• Descend until you feel a strong triceps stretch and your shoulders still feel stable, not pinched or forced forward.
• Press through your palms to straighten the elbows and return to the top without kicking the legs or bouncing off the bottom.
• Exhale as you press up, reset your shoulders, and repeat for the planned number of reps.

Tips & Tricks

• Keep the rear bench close enough that your shoulders do not have to reach far behind your torso before the first rep.
• A slightly bent knee position on the front bench can make the setup safer if straight legs pull you out of position.
• Let the elbows travel mostly backward; flaring them hard to the sides shifts stress toward the shoulders.
• Stop the descent when the shoulders begin to roll forward or the front of the shoulder feels compressed.
• Keep your hands fixed on the rear bench edge so the wrists do not collapse under load.
• Move slowly enough on the way down that you can keep the hips from dropping below the line between the benches.
• If the movement feels too easy, straighten the legs more or slow the lowering phase before adding extra reps.
• Use a smaller range of motion if your benches are unstable or your shoulders do not tolerate deep extension well.

Frequently Asked Questions

What muscle does triceps Dip (between benches) target most?

The triceps brachii is the main mover, especially during the elbow-straightening phase.

Where should my hands and feet be set up?

Your hands go on the rear bench edge and your heels rest on the opposite bench so your body stays suspended between the two supports.

How low should I go on the dip?

Lower only until you feel a solid triceps stretch and your shoulders still stay controlled; do not force extra depth if the front of the shoulder pinches.

Should my elbows flare out?

No. Let the elbows travel mostly back so the press stays on the triceps instead of drifting into the shoulders.

Is this harder than a regular bench dip?

Usually yes, because the heels are also elevated and the body sits in a longer lever position between two benches.

Can I bend my knees during the set?

Yes, a small knee bend can help you hold the position, but avoid pulling the feet off the bench or turning the rep into a swing.

What should my torso do during the rep?

The torso should travel straight down and back up between the benches without sliding forward or collapsing at the hips.

Who should be careful with this exercise?

Anyone with irritated shoulders or unstable benches should be cautious, because the bottom position places the shoulder in a deep extension angle.