Triceps Bench Dip

bench dips
Exercise Profile

Primary Muscle Group(s): Triceps

Secondary Muscle Group(s): Shoulders, Chest

Exercise Instructions

1. Stand between two flat benches that are roughly 3 feet apart.

2. Place your hands on the edge of one bench and place your heels on the other. You hands and feet should be shoulder width apart.

3. Extend your arms completely.

4. Slowly bend your arms until your body is lowered between the benches. Slowly push back up to the start position. Repeat the movement.


The bench dip is a great triceps builder and can be done virtually anywhere. I remember doing this exercise in my bedroom using my bed and a chair (way back when...). The primary muscle group is the triceps but this exercise also relies pretty heavy on the shoulders and chest.

This exercise can be done with your body weight or with weight. I strongly suggest you start out with your body weight first.

Press play to view an instructional video on how to properly perform the bench dip.

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