Triceps Dip (bench Leg)

Beginner

Triceps

Body Weight

Triceps Dip (bench Leg) is built for your first months of training, using pure bodyweight leverage to deliver elbow strength that finishes presses.

How to do Triceps Dip (bench Leg)

Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
Walk your feet forward, sliding your butt off the bench, and straighten your arms.
Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
Push through your palms to straighten your arms and return to the starting position.
Repeat for the desired number of repetitions.

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Triceps Dip (bench Leg) Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.

Common Triceps Dip (bench Leg) Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Cutting the stretch short at the bottom of the rep

Let the elbow bend fully so the long head actually gets loaded.

Easier and Harder Than Triceps Dip (bench Leg)

Harder progression

Triceps Dip

Swap Triceps Dip (bench Leg) For

Dumbbell Lying Elbow Press

Band Close-grip Push-up

Cable Two Arm Tricep Kickback

Triceps Dip (bench Leg) — Frequently Asked Questions

How do you do the Triceps Dip (bench Leg)?

Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward. Walk your feet forward, sliding your butt off the bench, and straighten your arms. Bend your elbows and lower your body towards the ground, keeping your back close to the bench. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Triceps Dip (bench Leg) work?

The Triceps Dip (bench Leg) primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Triceps Dip (bench Leg) should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Triceps Dip (bench Leg) good for beginners?

Yes. The Triceps Dip (bench Leg) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Triceps Dip (bench Leg)?

Try the Dumbbell Lying Elbow Press, Band Close-grip Push-up or the Cable Two Arm Tricep Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.