Barbell Bench Press
Triceps·Barbell·Beginner·Compound
Exercise guide
Bodyweight Bench Tricep Dip
Bodyweight Bench Triceps Dips focus on building strength in the back of your arms using your own bodyweight. The bench provides support while allowing you to control how challenging the movement feels. This exercise is simple and effective for improving triceps endurance and strength.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Bodyweight Bench Tricep Dip
- 01
Sit on the edge of a bench and place your hands next to your hips.
- 02
Extend your legs forward and slide your hips off the bench.
- 03
Bend your elbows to lower your body toward the floor.
- 04
Keep your back close to the bench as you descend.
- 05
Press through your hands to straighten your arms and return to the start.
- 06
Repeat with controlled movement.
Performance tips
Cues that matter
- Keep your elbows pointing backward rather than flaring out.
- Lower only as far as your shoulders feel comfortable.
- Move slowly to keep tension on your triceps.
Common questions
Frequently asked
What muscles does the Bodyweight Bench Tricep Dip work?
The Bodyweight Bench Tricep Dip primarily targets the Triceps. Supporting muscles include Shoulders, Chest.
Is the Bodyweight Bench Tricep Dip a compound or isolation exercise?
The Bodyweight Bench Tricep Dip is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bodyweight Bench Tricep Dip?
You need the following equipment: Bench.
What difficulty level is the Bodyweight Bench Tricep Dip?
The Bodyweight Bench Tricep Dip is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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