How to do the Tricep Dips on Bench
Primary: Triceps · also works Chest, Shoulders.
Tricep Dips on Bench are a bodyweight exercise targeting the tricep muscles. Using a bench for support focuses the movement on the triceps, while also engaging the shoulders and chest muscles. It's an excellent exercise to build upper body strength and muscle endurance. This exercise is suitable for beginners but can be made more challenging by adding weight.
Step by step
- 1
Sit on the bench with your hands placed on the edge, fingers pointing forward.
- 2
Extend your legs in front of you with your heels on the ground.
- 3
Lower your body by bending your elbows until your arms form a 90-degree angle.
- 4
Push yourself back up to the starting position by straightening your arms.
Coaching cues
- Keep your elbows close to your body throughout the movement.
- Avoid using your legs to push yourself up; focus on your triceps.
- Maintain a controlled motion, avoiding any swinging.
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Tricep Dips on Bench alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Tricep Dips on Bench work?
Primary: Triceps. Secondary: Triceps, Chest, Shoulders
How many sets and reps of Tricep Dips on Bench should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Tricep Dips on Bench?
Same movement pattern, different equipment: Bodyweight Triceps Extension, Close-Grip Push-Up, Incline Diamond Pushups, Band Triceps Kickback, Band Triceps Extension, Dumbbell Kickback.
Is the Tricep Dips on Bench good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.