Triceps Dip (between Benches)
Bench dips place the shoulder in its most vulnerable spot, internally rotated and behind the torso, so extra depth here is a risk and not a badge.
How to do Triceps Dip (between Benches)
- Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Triceps Dip (between Benches) Sets and Reps by Goal
Strength
3-4 sets of 6-8 reps with a plate resting on the thighs, 2 minutes rest, stopping the descent at 90 degrees of elbow bend.
Hypertrophy
3 sets of 10-15 reps with the feet flat on the floor and knees bent, 60-90 seconds rest and a 2-second lower.
Endurance
2-3 sets of 15-20 reps with the knees bent and heels close in, 45 seconds rest, ending the set once the shoulders start rolling forward.
Common Triceps Dip (between Benches) Mistakes
Dropping until the shoulders sit well below the elbows, which pinches the front of the shoulder joint.
Stop at roughly 90 degrees of elbow bend. If the shoulders still ache, switch to parallel-bar dips or a close-grip press instead.
Letting the hips drift away from the bench so the arms are pulled backward at an angle.
Keep the back within a couple of inches of the bench edge and slide straight down along it on every rep.
Propping both heels on a second bench before the shoulders can handle it, which loads the joint far more than it looks.
Begin with the feet flat on the floor and the knees bent, and only elevate the feet once 15 floor reps feel comfortable.
Easier and Harder Than Triceps Dip (between Benches)
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Triceps Dip (between Benches) — Frequently Asked Questions
How do you do the Triceps Dip (between Benches)?
Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward. Slide your butt off the bench, supporting your weight with your hands. 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 (between Benches) work?
The Triceps Dip (between Benches) 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 (between Benches) should I do?
For muscle growth: 3 sets of 10-15 reps with the feet flat on the floor and knees bent, 60-90 seconds rest and a 2-second lower. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Triceps Dip (between Benches) good for beginners?
Not usually. The Triceps Dip (between Benches) is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Triceps Dip (between Benches)?
Try the Dumbbell Lying One Arm Supinated Triceps Extension, Assisted Triceps Dip (kneeling) or the Cable Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
