Barbell Lying Carter-Extension
Triceps·Flat Bench·Intermediate
Exercise guide
Bench Triceps Dip
The Bench Triceps Dip targets the triceps by lowering and pressing the body using a bench for support.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
Yes
How to
How to do the Bench Triceps Dip
- 01
Sit on the edge of a bench and place your hands beside your hips.
- 02
Slide your hips forward off the bench with legs extended.
- 03
Keep your chest lifted and shoulders down.
- 04
Bend your elbows to lower your body.
- 05
Descend until your elbows are about 90 degrees.
- 06
Press through your palms to return to the starting position.
Performance tips
Cues that matter
- Keep your elbows pointing backward
- Avoid shrugging your shoulders
- Lower under control instead of dropping quickly
Common questions
Frequently asked
What muscles does the Bench Triceps Dip work?
The Bench Triceps Dip primarily targets the Triceps.
Is the Bench Triceps Dip a compound or isolation exercise?
The Bench Triceps Dip is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Bench Triceps Dip?
The Bench Triceps Dip is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bench Triceps Dip?
The Bench Triceps Dip is rated as beginner difficulty. It is suitable for those new to resistance training.
