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All exercises

Triceps dip (bench leg)

Beginner

Triceps dip (bench leg) is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
  2. 2Walk your feet forward, sliding your butt off the bench, and straighten your arms.
  3. 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. 4Push through your palms to straighten your arms and return to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Assisted triceps dip (kneeling)Machine
  • Lever overhand triceps dipMachine
  • Lever seated dipMachine
  • Triceps dipBodyweight
  • Bench dip on floorBodyweight
  • Bench dip (knees bent)Bodyweight

Easier variations

  • Assisted triceps dip (kneeling)Machine

Harder variations

  • Weighted bench dipWeight plate
  • Exercise ball dipOther
  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
Logged today · 2 min restTriceps dip (bench leg)

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