Triceps exercise · body weight
Triceps Dip (Bench Leg)
The triceps dip (bench leg) is a bodyweight exercise that targets the triceps, with the chest and shoulders assisting.
- Target muscle
- Triceps
- Also works
- Chest, shoulders
- Equipment
- Body weight
- Body part
- Upper arms
How to 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.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the triceps. The chest and shoulders work as secondary muscles. See all triceps exercises or every bodyweight exercise.
