Triceps · Bodyweight

Tricep Bench Dip

Beginner

Keep hips close to bench. Lower slowly. Avoid shoulder strain.

Demonstration unavailable

Follow the written setup and technique cues below.

Start Pose

Hands on bench behind you, fingers forward

Legs extended or bent

Arms fully extended

Finish Pose

Lower hips until elbows reach ~90°

Keep hips close to the bench

Press back up through triceps

Training Cues

✓Keep hips close to the bench — not swinging far out

✓Lower under full control

✓Press through the triceps — not the shoulders

Watch For This

Hips too far from bench — increases shoulder strain

Going too deep — shoulder impingement risk

Rushing the movement

💪 Primary Muscles

● PRIMARY

1/3

Triceps

Swipe to explore

Primary

Triceps Brachii

Secondary

Anterior DeltoidPectoralis Major

Stabilizers

Core

Pro Tip

Add weight by placing a plate on your thighs to increase difficulty progressively.

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