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Bench Tricep Dips

This Tricep Exercise is a Compound Exercise that uses Two Benches and your Body Weight to Primarily Target your Triceps

Welcome to our Bench Tricep Dips Exercise Instruction Guide! 

On this page you'll learn how to do this version of Tricep Dips using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other Tricep Exercises so you can immediately add to your Arm Workouts.


Have you checked out our list of the Best Tricep Exercises yet? See if this Tricep Exercise made the list.


Exercise Summary

Exercise Name:Bench Tricep Dips
Main Muscle:Triceps
Secondary Muscle(s):Deltoids, Chest
Exercise Type:Push, Compound
Equipment Required:Two Benches

Exercise Description and Instruction:

This Weight Training Exercise is a variation of standard Tricep Dips and uses an two benches placed side by side and your body weight to primarily target your triceps. It can also be performed at a dip station or on a weight machine. See Tricep Dips and Machine Tricep Dips.

tricep dips
tricep dips

To Perform This Exercise:

  1. Place two benches parallel to each other 3-4 feet apart.
  2. Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the 2 benches.
  3. Cross your feet for support and slowly lower body towards the floor by bending your elbows.
  4. Pause and then return to starting position by pushing with your elbows in close to your sides and fully extending your arms.

Additional Tricep Exercises and Variations:

Check out some of our other popular Arm Exercises and Variations:

Now that you've seen the Bench Tricep Dips, check out all of our different Tricep Exercises. 

Final Related Pages:

Or, check out these other pages of interest:


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