How to do the Triceps Dip (bench Leg)
Triceps Dip (bench Leg) is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Triceps Dip (bench Leg) demonstration · © GymiaFit
Triceps Dip (bench Leg) at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Triceps Dip (bench Leg) step by step
- 1Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- 2Walk your feet forward, sliding your butt off the bench, and straighten your arms.
- 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- 4Push through your palms to straighten your arms and return to the starting position.
- 5Repeat for the desired number of repetitions.
Triceps Dip (bench Leg) — questions
What muscles does the Triceps Dip (bench Leg) work?
The Triceps Dip (bench Leg) primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Triceps Dip (bench Leg)?
None — the Triceps Dip (bench Leg) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Triceps Dip (bench Leg) suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Triceps Dip (bench Leg)?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Triceps Dip (bench Leg) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.