Triceps Dip (between benches)

Cómo hacer el Triceps Dip (between benches)

1. 1Place two flat benches parallel to each other, roughly hip-width apart — one for your hands behind you, one for your feet in front.
2. 2Sit on the edge of the rear bench, place your hands on it shoulder-width apart with fingers pointing forward, and slide your hips off so your arms are straight.
3. 3Walk your feet forward and position your heels on the far edge of the front bench, legs fully extended and feet hip-width apart.
4. 4Brace your core, keep your chest up, and let your shoulders sit down and back — do not let them shrug toward your ears.
5. 5Inhale and bend your elbows, lowering your hips straight down toward the floor until your upper arms are roughly parallel to the ground.
6. 6Pause briefly at the bottom without resting your hips on the floor or losing tension in the triceps.
7. 7Exhale and press through your palms to extend your elbows fully and return to the starting position.
8. 8Repeat for the desired number of repetitions, then carefully lower yourself to the floor to exit the movement.

Consejos de técnica

• Keep your hips close to the rear bench on the way down — drifting your hips forward shifts load onto the anterior deltoid and reduces triceps engagement.
• Drive your elbows straight back rather than flaring them out to the sides; a narrow, parallel elbow path keeps maximum tension on the triceps brachii.
• Lower under a controlled two-to-three count tempo rather than dropping quickly — the eccentric phase builds triceps strength and reduces shoulder strain.
• Press actively through your heels on the front bench to stabilize your lower body, which lets your upper body focus entirely on the dip pattern.
• If shoulder discomfort appears, reduce your range of motion or check that the benches are not set too far apart, which over-stretches the anterior capsule.

Errores comunes

• Allowing the shoulders to rise toward the ears at the bottom of the rep — this compresses the shoulder joint and transfers load away from the triceps onto the upper traps and neck.
• Bending the knees to make the lift easier — soft knees reduce the load on the triceps by decreasing your effective body weight, limiting the stimulus the exercise provides.
• Flaring the elbows outward during the press — wide elbows move the primary load from the triceps brachii to the pectoralis major and anterior deltoid, changing the exercise's intent.
• Dropping too fast through the eccentric phase — uncontrolled descent removes triceps tension during the lowering portion and increases the risk of a shoulder impingement at the bottom.
• Setting the benches too far apart — excessive distance forces the shoulders into deep hyperextension, placing unnecessary stress on the anterior deltoid and glenohumeral capsule.

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