Exercise guide · Intermediate · Compound

Triceps Dip (Between Benches): How to Do It & Muscles Worked

The triceps dip (between benches) is a bodyweight exercise targeting the triceps, performed by supporting your weight on your hands between two benches and lowering and raising your body.

Primary muscles
Triceps
Secondary muscles
Chest , Shoulders
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the triceps dip (between benches)
Front view: muscles worked by the triceps dip (between benches). Primary: triceps. Secondary: chest and shoulders.
Back view: muscles worked by the triceps dip (between benches). Primary: triceps. Secondary: chest and shoulders.
Primary Secondary

How to do the triceps dip (between benches)

  1. Step 1: Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
  2. Step 2: Slide your butt off the bench, supporting your weight with your hands.
  3. Step 3: Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. Step 4: Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the triceps dip (between benches) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Triceps Dip (Between Benches) alternatives

More exercises that train the triceps as their main target:

More triceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.