Which muscles do Triceps Dips (Bench Leg) target?

The main muscle worked during Triceps Dips (Bench Leg) is the triceps, located at the back of your upper arms. Secondary muscles such as the shoulders and upper back also assist in stabilizing your body and controlling the movement.

What equipment do I need for Triceps Dips (Bench Leg) and are there alternatives?

This exercise requires two benches one to support your hands and one for your heels. If you don't have benches, you can use sturdy chairs, boxes, or even a step platform, ensuring they are stable and positioned correctly.

Is the Triceps Dip (Bench Leg) suitable for beginners?

Beginners can perform this exercise with bent knees instead of straight legs to reduce the load on the arms. Starting with fewer reps and focusing on proper form will help build strength before progressing to the full leg-extended variation.

What are common mistakes to avoid during Triceps Dips (Bench Leg)?

Avoid flaring your elbows outward and letting your shoulders roll forward, as this can strain the joints. Keep your back close to the bench and lower yourself in a controlled motion to prevent excessive stress on the shoulders.

How many sets and reps should I do for Triceps Dips (Bench Leg)?

For strength and toning, aim for 3 sets of 8–12 reps with proper form. Adjust the reps based on your fitness level fewer reps with slow, controlled movements for beginners, or higher reps for endurance training.

What safety tips should I follow when doing Triceps Dips (Bench Leg)?

Warm up your arms and shoulders before starting to reduce injury risk. Ensure both benches are stable and positioned securely, and avoid locking your elbows at the top of the movement to protect the joints.

What variations can I try to make Triceps Dips (Bench Leg) more challenging?

You can add weight by placing a plate on your lap or elevate your feet higher to increase resistance. Performing the dips on parallel bars or rings adds instability, engaging your core and improving overall strength.

Triceps Dip (Bench Leg)

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Upper Back

Equipment Required

Bench

Exercise Type

Reps Only

How To Do

Sit on the edge of a bench with your hands beside your hips and your legs extended straight, heels resting on another bench in front of you. Slide your hips off the bench and lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your back close to the bench. Press through your palms to return to the starting position, avoiding flaring your elbows outward.

Step-by-Step Instructions

Begin by sitting on the edge of a sturdy bench with your hands placed next to your hips, gripping the edge of the bench firmly.
Extend your legs forward, keeping them straight and resting your heels on another bench or elevated surface in front of you.
Slide your hips off the bench, supporting your body weight with your arms. Your elbows should be slightly bent to avoid locking them.
Lower your body by bending your elbows until your upper arms are parallel to the floor or slightly below. Keep your back close to the bench and avoid flaring your elbows outward.
Push through your palms to straighten your arms and return to the starting position.
Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout.

Explore more triceps exercises or bench exercises in our exercise library.

Alternative Exercises

Bench Dip (Knees Bent)

Triceps

Bench

Triceps Dip (between benches)

Triceps

Bench

Dumbbell Lying Triceps Extension

Triceps

Bench • Dumbbell

Barbell Close-Grip Bench Press

Triceps

Bench • Barbell

Frequently Asked Questions

Which muscles do Triceps Dips (Bench Leg) target?: The main muscle worked during Triceps Dips (Bench Leg) is the triceps, located at the back of your upper arms. Secondary muscles such as the shoulders and upper back also assist in stabilizing your body and controlling the movement.
What equipment do I need for Triceps Dips (Bench Leg) and are there alternatives?: This exercise requires two benches one to support your hands and one for your heels. If you don't have benches, you can use sturdy chairs, boxes, or even a step platform, ensuring they are stable and positioned correctly.
Is the Triceps Dip (Bench Leg) suitable for beginners?: Beginners can perform this exercise with bent knees instead of straight legs to reduce the load on the arms. Starting with fewer reps and focusing on proper form will help build strength before progressing to the full leg-extended variation.
What are common mistakes to avoid during Triceps Dips (Bench Leg)?: Avoid flaring your elbows outward and letting your shoulders roll forward, as this can strain the joints. Keep your back close to the bench and lower yourself in a controlled motion to prevent excessive stress on the shoulders.
How many sets and reps should I do for Triceps Dips (Bench Leg)?: For strength and toning, aim for 3 sets of 8–12 reps with proper form. Adjust the reps based on your fitness level fewer reps with slow, controlled movements for beginners, or higher reps for endurance training.
What safety tips should I follow when doing Triceps Dips (Bench Leg)?: Warm up your arms and shoulders before starting to reduce injury risk. Ensure both benches are stable and positioned securely, and avoid locking your elbows at the top of the movement to protect the joints.
What variations can I try to make Triceps Dips (Bench Leg) more challenging?: You can add weight by placing a plate on your lap or elevate your feet higher to increase resistance. Performing the dips on parallel bars or rings adds instability, engaging your core and improving overall strength.