The Bench Tricep Dips


Level: Beginner
Regression: Bench tricep dips or using a higher surface for support
Progression: Weighted tricep dips, parallel bar tricep dips, or more challenging variations

Hold onto the bench bars with palms facing down. Put your feet together. Bend elbows, lowering your body. Straighten arms to push back up. Engage triceps throughout for effective tricep dips.

How to do:

1. Inhale before bending your elbows and lowering your body;

2. Exhale as you push back up, straightening your arms;

3. Push up explosively, contracting the triceps, with a slow and careful elbow lock-out


Maintain a firm grip, keep body upright, lower with control, and engage triceps. Gradually increase difficulty for progressive strength gains.