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 upper-arm exercise that targets the triceps brachii with assistance from the front deltoids, lats, and chest. Performed with hands on a bench behind the body and legs extended straight out, this harder leg variation demands greater core stability and triceps loading than the bent-knee version. It is an effective accessory movement for building elbow-extension strength and arm size.
How to do the Triceps Dip (bench leg)
- 1Sit on the edge of a bench and place your hands just outside your hips, fingers pointing forward, gripping the edge firmly.
- 2Slide your hips off the bench and extend both legs straight out in front of you, heels resting on the floor and toes pointing up.
- 3Start with your arms fully extended and your hips close to the bench, keeping your chest tall and shoulders pulled down away from your ears.
- 4Bend your elbows and lower your hips toward the floor in a controlled manner, keeping your back close to the side of the bench.
- 5Continue lowering until your upper arms are roughly parallel to the floor or until you feel a stretch in your triceps — do not let your shoulders roll forward.
- 6Press through the heels of your hands to straighten your elbows and return to the starting position.
- 7Complete all reps, then carefully step your feet in and sit back on the bench.
Form tips
- Inhale as you lower and exhale as you press back up — holding your breath makes it harder to keep your torso braced and upright.
- If you cannot reach parallel with straight legs without losing form, bend your knees and bring your feet closer in, then return to the straight-leg version once you can control the full range.
- Focus on driving through the heels of your hands rather than your fingers to keep tension on the triceps rather than the wrists.
- Control the descent — aim for a 2-second lowering phase to maximize time under tension and reduce momentum.
Common mistakes
- Shrugging the shoulders up toward the ears at the bottom of the rep, which shifts stress away from the triceps and onto the shoulder joint.
- Bending the elbows outward (flaring) instead of tracking them straight back, which reduces triceps activation and strains the shoulders.
- Lowering too deep past the point where upper arms are parallel, which places excessive load on the anterior shoulder and risks impingement.
- Pushing the hips far away from the bench, which turns the movement into a shoulder exercise rather than a triceps dip.
- Using momentum to bounce out of the bottom position, which removes tension from the triceps and increases injury risk.
Frequently asked questions
What muscles does the triceps dip (bench leg) work?
The primary muscle worked is the triceps brachii. The front deltoids, latissimus dorsi, and both heads of the pectoralis major (clavicular and sternal) assist as synergists.
What is the difference between the bench leg and bench bent-knee dip?
Extending your legs straight out shifts more of your body weight onto your arms, making the movement significantly harder than the bent-knee version. Straight legs also reduce the base of support, increasing demand on the triceps and core stability.
How low should I go on a bench triceps dip?
Lower until your upper arms are approximately parallel to the floor. Going deeper than this places excessive stress on the front of the shoulder without meaningfully increasing triceps work.
Can I do triceps dips with just a bench and no other equipment?
Yes — the bench leg dip is a pure bodyweight exercise that requires only a sturdy bench or chair. No additional equipment is needed.
How can I make bench triceps dips harder?
Keep your legs fully extended and place your heels on a second elevated surface (such as another bench) to raise your hips and shift even more body weight onto your arms. You can also slow down the lowering phase or pause at the bottom.
