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Bench Tricep Dips

May 16, 2023 | Joel Runyon

Bench Tricep Dips are an excellent bodyweight movement that works all three of the muscles that compose your triceps, as well as toning your upper body. Sit down alongside the long part of a workout bench.

How to do a Bench Tricep Dip

Place your palms flat and grip the edge of the bench just outside your thighs. Now extend both of your legs straight out in front of you with your feet together, toes raised up into the air, and your heels resting on the floor.

Now lift your hips off of the bench while steadily holding the bench with your hands. Keep your upper body upright and facing forward. Now bend your elbows and lower your entire torso down until your upper arms have created a right angle between the forearm and your upper inner arm.

Your glutes should be almost touching the ground and your legs should remain locked in an extended position. Using your upper arms, raise yourself back up to your original starting position with your elbows locked out and your hips level with the height of the bench. This completes one repetition.

Tips for Bench Tricep Dips

When performing a dip make sure that only your arms are performing the movement, not your legs. Do not flare your elbows outward; make sure they are staying close and tight to the sides of your body.

Finally, do not descend too low. This can put undue stress on your shoulder muscles and can cause injury. When finish, return to sitting on the bench.

Bench Tricep Dips Video Demonstration

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Joel Runyon

Joel is the founder of IMPOSSIBLE® and MoveWell. In addition to free fitness resources on Impossible Fitness - you can buy performance apparel and supplements on