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All exercises

Triceps dip (between benches)

Intermediate

Triceps dip (between benches) 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 a bench with your hands gripping the edge of the bench, fingers pointing forward.
  2. 2Slide your butt off the bench, supporting your weight with your hands.
  3. 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. 4Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Weighted bench dipWeight plate
  • Exercise ball dipOther
  • Triceps dipBodyweight
  • Triceps dip (bench leg)Bodyweight
  • Reverse dipBodyweight
  • One arm dipBodyweight

Easier variations

  • Assisted triceps dip (kneeling)Machine
  • Bench dip (knees bent)Bodyweight
  • Bench dip on floorBodyweight
  • Elbow dipsBodyweight

Harder variations

  • Weighted three bench dipsWeight plate
  • Weighted tricep dipsWeight plate
  • Weighted triceps dip on high parallel barsWeight plate
  • One arm dipBodyweight
Logged today · 2 min restTriceps dip (between benches)

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  • Assisted triceps dip (kneeling)Machine
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  • Band close-grip push-upResistance band
  • Band concentration curlResistance band