In this lesson, you will learn how to perform triceps dips using two benches. Bench dips are much easier than standard triceps dips (performed between parallel bars) because you don't have to lift your entire body weight. You can use bench dips as an alternative if you're not yet strong enough to complete at least five regular dips or if you want a lighter option at the end of your triceps workout when you're already fatigued.
Find more triceps exercises at the weight training main page.
Execution
- Place your hands on one bench and your heels on the other. Bend your knees slightly. Both benches should be the same height.
- Keep your back straight and look forward throughout the exercise.
- Keep your arms parallel and elbows close together. Fingers should point forward. Distance between hands: less than 1 ft (30 cm).
- Lower your body slowly, keeping your back close to your hands. Elbows should stay close together—arms parallel.
- Inhale as you descend and stop when your upper arms are parallel to the floor. Some athletes lower themselves further, but if this causes shoulder discomfort, stop earlier or skip this exercise.
- Push yourself back up while exhaling. Squeeze your triceps at the top of the movement. Do not relax and let the weight rest on your joints.
Advice
- Move slowly and with control.
- Downward motion: ~3 seconds — inhale
- Upward motion: ~2 seconds — exhale
- To increase difficulty, place a weight plate on your lap.
- Stretch your triceps between sets and exercises.
- Triceps bench dips are most effective with around 20 repetitions.
Superset Recommendation
Triceps Extensions with Barbell + Triceps Bench Dips
Additional Suggestions
- Dips
- Triceps Push-Ups
- Close-Grip Triceps Bench Press
- Triceps Extensions
- Triceps Kickbacks
