Triceps Dip (between benches)
- 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 between benches is a bodyweight strength exercise where you suspend yourself with hands on one bench behind you and heels on a second bench in front, then lower and press back up. It places the triceps brachii under direct load while the anterior deltoid, latissimus dorsi, and pectoralis major fibers assist the press.
How to do the Triceps Dip (between benches)
- 1Place two flat benches parallel to each other, roughly your leg-length apart.
- 2Sit on the edge of one bench, grip the edge just outside your hips with fingers pointing forward, and extend your legs to rest your heels on the opposite bench.
- 3Slide your hips off the bench so your weight is supported entirely by your arms and heels.
- 4Keep your chest tall, shoulders down and back, and core braced throughout the movement.
- 5Bend your elbows straight back, lowering your hips toward the floor in a controlled manner until your upper arms are roughly parallel to the floor.
- 6Pause briefly at the bottom without letting your shoulders round forward.
- 7Press through your palms to straighten your elbows and return to the starting position.
- 8Repeat for the desired number of repetitions without locking your elbows aggressively at the top.
Form tips
- Keep your hips close to the support bench throughout the descent to keep tension on the triceps rather than the shoulders.
- Drive your elbows straight back, not flared out to the sides, to maximise triceps recruitment.
- Maintain a tall, upright torso — avoid leaning forward excessively, which shifts stress onto the anterior deltoid.
- Control the lowering phase for at least two counts to increase time under tension in the triceps.
- If wrist discomfort occurs, check that your fingers are pointing forward and your grip is directly beside your hips.
Common mistakes
- Letting the hips drift far from the bench: scooting your hips out in front of the bench turns the dip into a hip-flexor exercise and dramatically reduces triceps involvement.
- Flaring the elbows out to the sides: this shifts load away from the triceps onto the shoulder joint and increases impingement risk.
- Shrugging the shoulders up toward the ears: elevating the shoulders places excessive stress on the traps and shoulder capsule instead of the target muscles.
- Using too shallow a range of motion: stopping well before the upper arms reach parallel shortens the effective range and limits triceps development.
- Dropping too fast without control: losing control on the descent puts sudden, high stress on the elbow joints and reduces the training stimulus.
Frequently asked questions
What muscles do triceps dips between benches work?
The primary muscle is the triceps brachii. The anterior deltoid, latissimus dorsi, pectoralis major clavicular head, and pectoralis major sternal head act as synergists, assisting with the press back to the top position.
How far should I lower myself during triceps dips between benches?
Lower until your upper arms are roughly parallel to the floor, which gives your triceps a full range of motion. Going deeper than 90 degrees at the elbow offers little additional benefit and increases shoulder and elbow joint stress.
Can I make triceps dips between benches harder without adding weight?
Yes. Raise the front bench so your heels sit higher, which increases the resistance by shifting more of your bodyweight onto your arms. You can also slow the lowering phase to three to four counts, or pause for two seconds at the bottom.
Are triceps dips between benches safe for the shoulders?
They are generally safe when performed with proper form — shoulders depressed and retracted, elbows tracking straight back, and depth limited to parallel. Avoid the exercise if you have an existing shoulder impingement or rotator-cuff injury, as the dipping motion can aggravate these conditions.
How many sets and reps should I do for triceps dips between benches?
For hypertrophy, three to four sets of ten to fifteen repetitions works well. For strength endurance, aim for two to three sets of fifteen to twenty reps, resting sixty to ninety seconds between sets. Add difficulty progressively once you can complete all reps with clean form.
