Bench Triceps Dips: how to do it right
In short: Elbow extension with your body in front of a bench, which loads your triceps (long head) with peak tension at mid-range.
How to do it, step by step
- 1Hands on the edge of the bench, shoulder-width apart, fingers pointing forward, pelvis off the bench in front.
- 2Lower by bending the elbows, which stay tight toward the back, without letting them flare outward.
- 3Stop at about 90 degrees at the elbow, without forcing the shoulder stretch.
- 4Press back up through the palms to almost full extension, without locking out sharply.
- 5Controlled rhythm, about 2 seconds down, 1 second up, no dead time.
The mistake to avoid
Don't let your shoulders creep up toward your ears at the bottom.
Other common mistakes
- Elbows flaring outward, which steals the work from the triceps: keep them tight and pointing backward.
- Going too low to chase the stretch, which overloads the shoulder: limit the range to about 90 degrees.
- Bouncing at the bottom to help yourself, which breaks the mid-range tension: control the bottom phase and restart without jerking.
- Pelvis moving away from the bench, shifting the load to the chest: keep your back close to the edge.
Muscles worked
- Main:
- Triceps
- Supporting:
- Front delts
The triceps brachii is the prime mover, with an emphasis on the long head worked by the position of the arms behind the body. The anterior fibers of the deltoid and the upper pectoralis major assist in support. The shoulder girdle stabilizes the whole.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Hands on the edge of the bench, shoulder-width apart, fingers pointing forward, pelvis off the bench in front. Lower by bending the elbows tight toward the back to about 90 degrees, then push through the palms to come back up to almost full extension. Think of pushing the bench down rather than lifting your body.
How far down should I go?
Stop at about 90 degrees at the elbow, the tension is highest at this mid-range. Going lower only overloads the shoulder without working the triceps more. Stay in continuous movement: don't collapse at the bottom and don't lock out sharply at the top.
I don't feel anything, is that normal?
You should feel the work in the triceps, at the back of the arm. Keep the elbows tight toward the back and think of pushing the bench down rather than lifting your body. If you mostly feel the chest or the shoulder, your pelvis is too far from the bench, move closer to the edge.
How fast should I do the movement?
About 2 seconds on the way down as the triceps lengthens, 1 second to come back up, with no dead time. It's the control of the descent that loads the triceps, not the speed of the way up.
How do I breathe?
Breathe in on the way down as the triceps lengthens, breathe out as you push on the way up. Keep the trunk braced and the abs engaged to stabilize the pelvis and avoid the back rolling.