# Triceps Dip (Bench Leg) - Canonical: https://fitwill.app/exercise/9736/triceps-dip-bench-leg/ - Media ID: 9736 - Primary muscle: Triceps - Body part: Upper Arms - Equipment: Bench - Video: https://fitwill.app/videos/9736/triceps-dip-bench-leg.mp4 ## Description The Triceps Dip (Bench Leg) is a bodyweight dip performed with your hands on one flat bench behind you and your heels resting on a second bench in front of you, so your legs stay straight and elevated off the floor for the entire set. Compared with a standard bench dip where your feet stay on the ground with bent knees, this version places more of your bodyweight on your arms and removes the help your legs would normally provide, making it a noticeably harder pressing movement. The main muscle at work is the triceps brachii, which extends the elbow as you press back up. Your chest, particularly the lower portion, and the front of your shoulders assist on every rep, while the muscles around the shoulder blades work to keep your torso stable as you lower and lift. Because the legs are held straight and unsupported by the floor, your hip flexors and core also stay engaged to hold your body in a level line between the two benches. Setup matters more in this variation than in most bodyweight moves. The two benches need to be far enough apart that your heels can rest on the front bench without your hips hanging below the level of your hands, and both benches must be stable and unable to slide. The height of the benches also dictates how far you can dip before your hips touch the rear bench, so choose equipment that lets you move freely through the bottom half of the range. To perform it well, sit on the edge of the rear bench with your hands just outside your hips, fingers pointing forward, then place your heels on the front bench and slide your hips off the edge so your arms support your full weight. Lower yourself by bending your elbows until they reach roughly a ninety-degree angle, keep them pointing straight back rather than flaring wide, then press through your palms to full elbow extension. Move slowly enough that your hips travel vertically without swinging forward or back. This exercise suits lifters who already handle standard bench dips comfortably and want more load without adding external weight. It is a common choice in home and hotel gym workouts where two benches or a bench and a sturdy chair are available, and it works well as a finisher after heavier pressing on upper-body days. Beginners should start with feet on the floor and only progress to the elevated-leg version once they can complete controlled reps without shoulder discomfort. Safety-wise, the two biggest concerns are depth and shoulder position. Dipping too low drives the upper arm well behind the torso and can pinch the front of the shoulder, so stop the descent at the point where your elbows reach about shoulder height behind you. If you feel pinching, sharp pain, or your hips scrape the rear bench, shorten the range or reduce the distance between the benches before continuing. ## Instructions 1. Place two flat benches parallel to each other, roughly the length of your legs apart, and check that both are stable and will not slide on the floor. 2. Sit on the edge of the rear bench and grip the edge with both hands just outside your hips, fingers pointing forward and knuckles facing the bench. 3. Extend your legs forward and rest your heels on the second bench, keeping your knees straight and your feet relaxed with toes pointing up. 4. Slide your hips forward off the rear bench so your arms are fully straight and your weight is supported only by your hands and heels. 5. Brace your core and pull your shoulder blades down and back slightly, keeping your chest tall and your head in line with your spine. 6. Inhale and bend your elbows to lower your hips straight down between the benches, letting the elbows track directly behind you rather than out to the sides. 7. Stop when your elbows reach roughly a ninety-degree angle or when your hips are just above the level of the rear bench. 8. Exhale and press firmly through your palms to drive your body back up until your elbows are fully straight again. 9. Complete the set, then walk your hips back onto the rear bench before lifting your legs off the front bench to reset safely. ## Tips & Tricks - Keep your torso close to the rear bench throughout the rep; if your hips drift forward, your shoulders take over and the triceps lose tension. - The most common mistake is dipping too deep. Going until your hips nearly touch the rear bench forces the shoulders into a vulnerable position, so stop at ninety degrees of elbow bend. - If the front bench is too far away and your heels keep slipping off, move it slightly closer rather than bending your knees to compensate. - Point the fingers forward and keep your wrists stacked over the bench edge. Turning the fingers outward changes the wrist angle and often causes discomfort at heavier loads. - Push your heels down into the front bench on the way up; this helps you drive straight up instead of rolling your hips forward. - Do not let your shoulder blades shrug up toward your ears at the top. Press the bench away and keep space between your shoulders and ears. - If two benches are not available, start with a standard bench dip with your knees bent and feet on the floor before progressing to the elevated-leg version. - To make the exercise harder once bodyweight feels easy, rest a weight plate or dumbbell on your thighs; add load only after your depth and elbow path are consistent. - Warm up your elbows and shoulders with a few easier sets of feet-on-floor dips, since the straight-leg version loads both joints more heavily. ## Frequently Asked Questions ### What muscles does the Triceps Dip (Bench Leg) work? The triceps are the primary mover, extending your elbows on every press. Your chest and front shoulders assist, and your core and hip flexors hold your straight, elevated legs in position. ### How is the Triceps Dip (Bench Leg) different from a regular bench dip? In a regular bench dip your knees are bent and your feet are on the floor, which lightens the load. Here your heels rest on a second bench with your legs straight, so your arms handle more of your bodyweight. ### Can beginners do the Triceps Dip (Bench Leg)? It is better suited to people who already perform bench dips with good control. Start with knees bent and feet on the floor, then elevate your legs once you can complete twelve or more clean reps. ### Why do my shoulders pinch when I dip low? Descending past ninety degrees of elbow bend pushes your upper arm too far behind your torso, which compresses the front of the shoulder. Stop the descent earlier and keep your chest up to relieve it. ### How far apart should the two benches be? Set them roughly the length of your legs apart so your heels rest naturally on the front bench with your knees straight. If your heels slide off, bring the front bench slightly closer. ### Should my hips swing forward as I dip? No, your hips should travel straight down and straight up between the benches. Forward drift shifts stress to the shoulders and usually means you need to slow the movement down. ### What can I use if I only have one bench? Rest your heels on the floor with your knees slightly bent, or elevate your feet on a second sturdy surface like a low chair. Just make sure it cannot slide or tip while loaded. ### How do I make the Triceps Dip (Bench Leg) harder? Place a weight plate or dumbbell on your thighs, or slow the lowering phase to three or four seconds. Both options increase the demand without changing the setup. ### Is it safe to do this exercise every day? Daily training is unnecessary and can irritate the elbows or shoulders over time. Two to three sessions per week with rest days in between is enough for most people to progress.