Tricep Bench Dips
Bench dip with hands behind on a bench edge — accessible bodyweight tricep work, the easiest dip variant.
Level: Beginner
Primary: Triceps
Secondary: Chest
Movement: Isolation
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The triceps drive elbow extension. The chest contributes through the bottom. The shoulders stabilize. The trunk braces.
How to perform
Setup
Sit on the edge of a sturdy bench. Place hands beside the hips, fingers pointing forward. Slide the hips off the edge.
Execution
Lower the body by bending the elbows to roughly 90 degrees. Keep the back close to the bench. Press through the palms to return.
Common mistakes
- Elbows flaring wide.
- Body drifting away from the bench.
- Cutting the range.
- Going too deep, irritating the shoulder.
- Hyperextending the neck.
Progressions and regressions
Regress to feet on the floor (knees bent). To progress, elevate the feet, add weight on the lap.
Programming notes
Foundational tricep work. 3 sets of 10-15 reps, twice a week.
