Triceps Dip (bench leg)
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Latissimus Dorsi, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The Triceps Dip (bench leg) is a bodyweight strength exercise that targets the triceps brachii as the primary mover, with the anterior deltoid, latissimus dorsi, pectoralis major clavicular head, and pectoralis major sternal head acting as synergists. Performed with feet elevated on a second bench, this variation increases the load through the arms and the range of motion compared to floor-based dips. It is an effective bodyweight movement for building upper-arm strength and pressing power.
How to do the Triceps Dip (bench leg)
- 1Position two sturdy benches parallel to each other, approximately hip-to-knee distance apart.
- 2Sit on the edge of one bench and place your palms on the bench directly beside your hips, fingers pointing forward, hands shoulder-width apart.
- 3Extend your legs and place your heels on the edge of the second bench so your body is suspended between the two surfaces.
- 4Slide your hips off the bench so your arms are fully extended and supporting your bodyweight, with your hips just clearing the edge.
- 5Inhale and slowly lower your body by bending your elbows, keeping them tracking directly backward rather than flaring out to the sides.
- 6Descend until your upper arms are roughly parallel to the floor, or until you feel a deep stretch across your chest and the front of your shoulders — do not drop lower than comfortable.
- 7Pause briefly at the bottom position without fully resting your weight anywhere.
- 8Exhale and press through your palms to straighten your elbows and return to the fully extended starting position.
- 9Repeat for the desired number of repetitions, keeping your hips close to the front bench throughout each rep.
Form tips
- Keep your torso upright and your shoulders packed down and back — avoid shrugging your shoulders toward your ears as you lower.
- Control the descent deliberately, aiming for 2–3 seconds on the way down to maximize triceps brachii time under tension.
- Press through the heel of your palms and think about pushing the bench away from you rather than simply straightening your arms.
- Brace your core and keep your hips level — do not let them sag below bench height or drift excessively forward during the dip.
- If you feel sharp anterior shoulder discomfort, reduce your range of motion and build depth gradually as shoulder mobility and triceps strength improve.
Common mistakes
- Flaring the elbows out to the sides during the descent, which shifts load away from the triceps brachii and places unnecessary stress on the shoulder joints — keep the elbows tracking straight backward.
- Descending too deep below parallel, which overstretches the anterior shoulder capsule and can cause impingement — stop the descent when the upper arms reach roughly parallel to the floor.
- Pushing up with the legs instead of the arms at the bottom of the movement, which reduces triceps engagement and defeats the purpose of the exercise.
- Placing the hands too wide or too narrow — shoulder-width hand placement ensures optimal loading of the triceps brachii and minimizes wrist and shoulder strain.
- Rushing through reps using momentum rather than controlled movement, which diminishes triceps activation and increases injury risk at the shoulder and elbow joints.
Frequently asked questions
What muscles does the triceps dip with legs on a bench work?
The triceps brachii is the primary muscle targeted. The anterior deltoid, latissimus dorsi, pectoralis major clavicular head, and pectoralis major sternal head all act as synergists to stabilize and assist the pressing movement.
How is the bench-leg triceps dip harder than a standard triceps dip?
Elevating your feet on a second bench increases both the range of motion and the proportion of your bodyweight loaded through your arms, making the exercise significantly more demanding than a floor-based dip performed with bent knees. The greater resistance forces the triceps brachii and its synergists to work harder throughout each rep.
Are triceps dips with legs on a bench bad for the shoulders?
When performed with proper form — elbows tracking backward, descent limited to parallel, and shoulders packed down — the exercise is generally safe. Avoiding excessive depth and keeping the torso upright reduces the anterior shoulder stress that makes poorly executed dips problematic.
How can I make the bench-leg triceps dip easier or harder?
To make it easier, bend your knees slightly or lower the height of the foot bench. To increase difficulty, raise the height of the foot bench or place a weight plate across your lap — both adjustments increase the load on the triceps brachii and its synergists without adding external equipment beyond your bodyweight.
How many sets and reps should I do for the triceps dip (bench leg)?
For strength and hypertrophy, 3–4 sets of 8–12 reps with a controlled tempo is a solid starting point. Rest 60–90 seconds between sets and prioritize full elbow extension at the top of each rep without aggressively locking out the joints.
