How to do the Triceps Dip (between Benches)
Triceps Dip (between Benches) 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 (between Benches) demonstration · © GymiaFit
Triceps Dip (between Benches) at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Triceps Dip (between Benches) step by step
- 1Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Triceps Dip (between Benches) — questions
What muscles does the Triceps Dip (between Benches) work?
The Triceps Dip (between Benches) primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Triceps Dip (between Benches)?
None — the Triceps Dip (between Benches) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Triceps Dip (between Benches) 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 (between Benches)?
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 (between Benches) 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.