TETSUTriceps Dip (Between Benches)
The Triceps Dip (Between Benches) 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 (Between Benches)
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Triceps Dip (Between Benches) work?
The Triceps Dip (Between Benches) primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Triceps Dip (Between Benches)?
None. The Triceps Dip (Between Benches) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Triceps Dip (Between Benches) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Triceps Dip (Between Benches) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your triceps volume climb, and let AI plan your week. Scan the code or grab the app — free to start.