TETSUTriceps Dip (Bench Leg)
The Triceps Dip (Bench Leg) is a bodyweight exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Triceps Dip (Bench Leg)
- Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- Walk your feet forward, sliding your butt off the bench, and straighten your arms.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Triceps Dip (Bench Leg) work?
The Triceps Dip (Bench Leg) primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Triceps Dip (Bench Leg)?
None. The Triceps Dip (Bench Leg) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Triceps Dip (Bench Leg) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Triceps Dip (Bench Leg) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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