Triceps Dips
Triceps • Gym • Beginner
- Muscle Group: Triceps
- Training Type: Compound
- Equipment: Bench (2 benches)
- Difficulty: Beginner
Exercise Overview
Triceps dips are a compound exercise that targets the triceps using bodyweight resistance. In the bench variation, the hands are placed on one bench while the feet rest on another, increasing the load on the arms. This version is beginner-friendly and effective for building triceps strength and endurance with controlled movement.
How To Do It
1. Setup
Place one bench behind you and another bench in front for your feet. Sit on the edge of the rear bench and place your hands beside your hips, fingers facing forward.
2. Starting Position
Extend your legs and place your heels on the front bench. Slide your hips off the bench and support your body with straight arms.
3. Execution
Lower your body by bending your elbows until your upper arms are roughly parallel to the floor. Keep elbows pointing backward and torso close to the bench.
4. Return
Push through your palms to extend your arms and return to the starting position, squeezing the triceps at the top.