Diamond Push Up
Triceps·Intermediate·Compound
Tricep Bench Dip
The Bench Triceps Dip targets the triceps by lowering and pressing the body using a bench for support.
Category
Bodyweight
Difficulty
Beginner
Movement
Isolation
Bodyweight
Yes
How to
How to do the Tricep Bench Dip
- 01
Sit on the edge of a bench and place your hands beside your hips.
- 02
Slide your hips forward off the bench with legs extended.
- 03
Keep your chest lifted and shoulders down.
- 04
Bend your elbows to lower your body.
- 05
Descend until your elbows are about 90 degrees.
- 06
Press through your palms to return to the starting position.
Performance tips
Cues that matter
- Keep your elbows pointing backward
- Avoid shrugging your shoulders
- Lower under control instead of dropping quickly
Common questions
Frequently asked
What muscles does the Tricep Bench Dip work?
The Tricep Bench Dip primarily targets the Triceps. Supporting muscles include Chest, Shoulders.
Is the Tricep Bench Dip a compound or isolation exercise?
The Tricep Bench Dip is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Tricep Bench Dip?
The Tricep Bench Dip is a bodyweight exercise. No equipment is needed.
What difficulty level is the Tricep Bench Dip?
The Tricep Bench Dip is rated as beginner difficulty. It is suitable for those new to resistance training.
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