Triceps Bench Dips

Triceps Bench Dips

In this lesson you will learn how to do triceps dips between two benches. Bench dips are much easier than normal triceps dips (between bars), because you don't have to lift your entire body weight. You can do bench dips as an alternative to normal dips if you are not yet strong enough to do at least 5 normal dips, or if you want to do dips at the end of your triceps workout, when you are too exhausted for normal dips. Find more triceps exercises at weight training main.


  • Put your hands on one bench and your heels on the other bench. Bend your knees a bit. The two benches should have the same height. Keep your back straight and look straight forward during the entire exercise. Keep your arms parallel and your elbows pretty close together. Fingers point straight forward. Distance between hands: Less than 1 ft
  • Move down slowly with the back close to your hands. The elbows have to stay close together - arms parallel. Inhale as you move down and stop when your upper arms are horizontal. Some athletes like do move down even further. If your shoulders don't feel comfortable when you lower your body, stop earlier or avoid this exercise.
  • Push yourself back up and exhale. Squeeze your triceps at the end of the movement. Don't just relay and let the weight rest on your arms.


  • Move slowly and concentrated.
    Down motion: ~ 3 seconds - inhale
    Up motion: ~ 2 seconds - exhale
  • To make your triceps bench dips harder, can put weights (plates) on your stomach.
  • Stretch your triceps between sets and exercises.
  • Triceps bench dips work best with about 20 repetitions.
  • Superset recommendation: Triceps Extenstions with Barbell + Triceps Bench Dips