Tricep Bench Dip

Alternatives

• Narrow Grip Cobra Push-Ups
• Dumbbell Tricep Kickbacks
• Banded Tricep Pushdowns

Summary

Tricep bench dips are a bodyweight movement that effectively target the back of the arms. They’re accessible, require no equipment beyond a bench or chair, and can be scaled to suit all levels.

Benefits of the Tricep Bench Dip

• Builds tricep strength and definition
• Requires minimal equipment
• Easy to scale by changing leg position
• Engages shoulders and core for stability
• Great bodyweight alternative to pressing

Tricep Bench Dip Muscles Worked

• Primary: Triceps Brachii
• Secondary: Anterior Deltoids, Chest

Instructions

1. Sit on the edge of a bench or chair, hands next to hips
2. Slide your hips forward off the edge, legs extended or bent
3. Lower your body by bending elbows to about 90 degrees
4. Keep elbows close to your sides
5. Press through your palms to lift back up
6. Maintain upright posture and avoid shrugging shoulders
7. Repeat for the desired number of reps

Common Mistakes

1. Letting elbows flare out
2. Dropping too low and straining shoulders
3. Using legs to push instead of arms
4. Shrugging shoulders toward ears
5. Placing hands too far behind the back