Tricep Dip On Bench

If you want bigger, stronger arms, the tricep dip on a bench is an excellent exercise for your tricep workouts. Along with developing your tricep strength, it helps improve overall upper body stability and muscle definition.

This article will examine the multiple benefits of performing tricep dips on a bench in this article. We'll also provide a step-by-step guide on performing this exercise correctly. Lastly, we'll offer expert advice to ensure you perform tricep dips safely and efficiently.

How To Do

  1. Sit on the edge of the bench and place your hands next to your hips on the bench. Your fingertips should be facing forward gripping the side of the bench.
  2. Slide your hips off the bench and straighten your legs out in front of you. Keep a slight bend in your knees. Your heels should be on the ground, and your arms should be fully extended, supporting your weight.
  3. Lower your body toward the floor by bending your elbows, making sure to keep them close to your sides. Lower yourself until your upper arms are at least parallel to the ground.
  4. Keep your back close to the bench. Hold the lowered position briefly.
  5. Press through your palms to straighten your elbows, lifting your body back to the starting position. 
  6. Repeat for the desired number of repetitions.

Tips From Expert

  • Maintain a neutral wrist position to prevent wrist strain or injuries.
  • Keep your elbows close to your body to protect your shoulders and reduce the risk of strain.
  • Your elbows should point behind you, not out to the side. This increases the focus on the triceps.
  • Engage your core and glutes to ensure your body remains stable throughout the exercise.
  • Squeeze your shoulder blades together and keep them lowered. This helps to protect your shoulder joints.
  • Make sure that you perform tricep stretches after your workout. This will help to return the muscle to its pre-exercise stage and help with recovery.

Optimal Sets and Reps

Determining the ideal sets and reps for tricep dips on a bench depends on your fitness goals and experience level. The table below provides some guidance for you.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Tricep Dip On Bench

How to Put in Your Workout Split

The tricep dip on a bench is a great exercise that works all of the key muscles of the triceps. It is an excellent addition to any fitness routine.

There are multiple ways to involve this exercise in your workout split:

  • Full-Body — Include the tricep dip on bench in your full-body workout sessions to ensure all major muscles are engaged. For example, you could add exercises such as squats, lunges, press-ups, inverted rows, and crunches. This can be included in a circuit fashion to provide a comprehensive workout.
  • Upper-Body — For those focusing on upper-body workouts, combine tricep dips with other compound movements.  These could include pull-ups, rows,  shoulder presses, dips, and bicep curls to target the upper body.
  • Push/Pull — In a push/pull split routine, incorporate tricep dips on push days. Combine them with other pushing exercises such as overhead presses and chest presses to focus on the triceps, chest, and shoulders.
  • Tricep And Shoulder Focus — Dedicate a day to a shoulder and tricep workout. Include tricep dips with other tricep and shoulder exercises like tricep pushdowns, overhead tricep extensions, and shoulder presses.

When loading the exercise, start with body weight to master the form. Gradually add resistance by placing a weight plate on your lap or utilizing a weighted vest. Aim to perform 8–15 reps per set, ensuring you maintain proper form throughout the exercise. Incorporate tricep stretches post-workout to promote recovery and flexibility.

If the straight-legged version of this exercise is too challenging, a good modification is to keep your knees bent as you complete the exercise.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Lateral Heads

The triceps lateral head is one of the three heads that form the triceps brachii muscle. It runs from the upper arm (humerus) to the ulna in the lower arm. During tricep dips on a bench, the lateral head helps with elbow extension, or straightening the arm.

This movement is essential for performing the lifting part of the exercise. This muscle head is highly activated, making the tricep dip an effective movement for emphasizing the lateral head of the triceps.

Secondary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Anterior Deltoid

Muscles located at the front of your shoulder region

Triceps Medial Heads

The triceps medial head lies underneath the lateral and long heads. It originates from the humerus and is inserted into the ulna. It plays an important role in elbow extension. 

During this exercise, the medial head is actively engaged, particularly in the lifting phase.. Although it is less visible than the lateral and long heads, its activation is important for overall triceps development. 

Triceps Long Heads

The triceps long head originates from the shoulder blade and is inserted into the ulna. It is involved in elbow extension and shoulder adduction, where the arm is brought closer to the body. As well as this the triceps long head helps with shoulder stabilization.

During tricep dips on a bench, the triceps long head is highly activated throughout the movement. It is instrumental in straightening the arms and stabilizing the shoulders as you perform the exercise. 

Clavicular Head Of Pectoralis Major

The clavicular head of the pectoralis major originates from the collar bone (clavicle). It extends down the front of the chest to insert into the humerus.

Because the clavicular head crosses the shoulder joint, it is involved in bringing the arm up in front of you (shoulder flexion). It also brings your arms across you at shoulder height (horizontal adduction), and internal rotation.  

During the lowering part of the exercise, the clavicular head controls the rate of descent by stabilizing the shoulder. In the lifting phase, it assists in pushing the body upwards by working together with the triceps. 

Anterior Deltoid

The anterior deltoid originates from the outside third of the clavicle. It extends down the front of the shoulder to insert into the humerus.

It is involved in shoulder flexion, horizontal adduction, and rotation of the arm. During this exercise, it helps control the speed you lower yourself. In the lifting phase, it helps push the body upwards by contributing to shoulder flexion.

Latissimus Dorsi

The latissimus dorsi starts from the lower spine, hip bone, and lower ribs. It extends up the back and connects to the upper arm bone (humerus). It helps bring the arm backward (shoulder extension) and brings the arms toward the body (adduction).

During the eccentric (lowering) phase of the bench dip, the latissimus dorsi assists in controlling the rate of descent by the upper body.

Equipment

Flat Bench Without Rack

Bodyweight

Flat Bench Without Rack

This is great for pressing and pulling movements. Ensure the safety catch is firmly locked in. If you can't find this bench, use one with a rack for barbell exercises.

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Diamond Push-Up

Chair Tricep Dip

Close-Grip Push-Up

Crab Walk

Knee Diamond Push-Up

Dumbbell Close-Grip Press

Barbell Close-Grip Bench Press

Side Lying Tricep Press

Tricep Dumbbell Kickback

Cable Tricep Kickbacks

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Triceps Dip

Ring Dip

Cable Tricep Pushdown

Overhead Cable Tricep Extension

Rope Tricep Extension

Smith Machine Close-Grip Press

Cross-Body Tricep Extension

Resistance Band Tricep Pushdown

Tricep Pushdown Machine

Single-Arm Overhead Tricep Extension

Who Should Do?

Fitness Enthusiasts

The tricep dip on a bench is an excellent exercise for fitness enthusiasts aiming to develop upper body strength and definition. Strong triceps and shoulders are essential for performing a variety of other gym-based movements.  These include push-ups, bench presses, and overhead movements. 

This exercise is a compound movement so it works multiple muscles at once. It utilizes the triceps, shoulders, and chest, thus ensuring comprehensive upper-body development. This helps to improve performance and strength in other exercises and daily activities.

Athletes

The tricep dip on a bench is useful for athletes aiming to develop upper body strength and endurance. Strong triceps and shoulders are essential in sports that involve throwing and shooting. Examples include shot put, javelin, basketball, and baseball.

Who Should Not Do?

People With Shoulder Injuries

Reports suggest that up to 67% of people may develop shoulder pain, so careful consideration of exercises is needed. The tricep dips on a bench require a large range of motion, placing significant stress on the shoulder joints. This may make the exercise unsuitable for individuals with shoulder injuries or impingements. 

Individuals with such issues should consider alternative triceps exercises that do not place the shoulder under as much stress. 

Athletes With Elbow Injuries

Overuse elbow injuries are common in sports that require continual elbow extension. These can include tennis, baseball, and softball. Performing tricep dips on a bench requires significant elbow flexion and extension, placing stress on the elbow joints. The repeated bending and straightening of the elbows can make elbow injuries worse.

Injuries such as tennis elbow can negatively affect the range of motion and strength of the elbow. This can be worsened by high-stress activities. Individuals with such issues should focus on rest and rehabilitation exercises 

Benefits Of The Tricep Dip On Bench

Tones Muscles

Tricep dips on a bench specifically target the triceps, the primary muscles on the back of your upper arms. By consistently performing this exercise, you engage these muscles intensively, improving muscle tone and definition.

Also, secondary muscles such as the shoulders and chest are activated, contributing to a more sculpted upper body. The focus on the triceps ensures that these muscles become more defined over time. This can be especially enhanced by adding cardio training to your workout. 

Builds Strength

Tricep dips on a bench is a bodyweight exercise that effectively builds upper body strength. The movement requires lifting and lowering of your body weight, which engages the triceps, shoulders, and chest. 

Over time, this repeated effort increases muscle endurance and strength in these areas. Strengthening the triceps is particularly beneficial for improving performance in other pushing exercises, such as bench presses and push-ups. 

Increases Stability 

This exercise requires upper body control and balance, which enhances stability. Your body must remain steady and properly aligned, engaging your core, shoulders, and arms simultaneously. This integration of multiple muscle groups helps improve overall body coordination and balance. 
Enhanced stability ensures better joint support, reducing the risk of injuries. Consistently practicing tricep dips improves your ability to stabilize your movements.

Frequently Asked Questions

Are tricep dips on bench good?

Yes, tricep dips on a bench are excellent for building tricep strength, enhancing muscle tone, and improving upper body stability.

How many tricep bench dips?

It depends on your fitness goals.  For strength aim for 3-5 sets of 4-6 reps.  For hypertrophy aim for 3-4 sets of 8-12 reps. Finally, for endurance aim for 3-4 sets of 15 reps.

What happens if you do 100 tricep dips a day?

Doing 100 tricep dips daily can lead to muscle fatigue and overtraining. It is important to allow muscles to rest so that they can recover and adapt.

Are dips better than pull-ups?

Dips and pull-ups target different muscle groups; dips focus on the triceps and chest, while pull-ups emphasize the back and biceps. Both are valuable exercises to add to your training programs.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
  2. Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
  3. McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J. and Wynand Volschenk (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ? International Journal of Environmental Research and Public Health, [online] 19(20), pp.13211–13211. doi:https://doi.org/10.3390/ijerph192013211.
  4. Kholinne, E., Rizki Fajar Zulkarnain, Yu Cheng Sun, Lim, S., Chun, J.-M. and Jeon, I.-H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta Orthopaedica et Traumatologica Turcica, [online] 52(3), pp.201–205. doi:https://doi.org/10.1016/j.aott.2018.02.005.
  5. Landin, D., Thompson, M. and Jackson, M.R. (2018). Functions of the Triceps Brachii in Humans: A Review. [online] ResearchGate. Available at: https://www.researchgate.net/publication/323256928_Functions_of_the_Triceps_Brachii_in_Humans_A_Review#:~:text=The%20triceps%20brachii%20muscle%20consists,et%20al.%2C%202018)%20.
  6. Solari, F. and Burns, B. (2023). Anatomy, Thorax, Pectoralis Major Major. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK525991/.
  7. Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/.
  8. Jeno SH;Varacallo M (2023). Anatomy, Back, Latissimus Dorsi. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/28846224/.
  9. Paoli, A., Gentil, P., Moro, T., Marcolin, G. and Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, [online] 8. doi:https://doi.org/10.3389/fphys.2017.01105.
  10. Trasolini, N.A., Nicholson, K.F., Mylott, J., Bullock, G.S., Hulburt, T.C. and Waterman, B.R. (2022). Biomechanical Analysis of the Throwing Athlete and Its Impact on Return to Sport. Arthroscopy Sports Medicine and Rehabilitation, [online] 4(1), pp.e83–e91. doi:https://doi.org/10.1016/j.asmr.2021.09.027.
  11. Hodgetts, C. and Walker, B. (2021). Epidemiology, common diagnoses, treatments and prognosis of shoulder pain: A narrative review. International journal of osteopathic medicine, [online] 42, pp.11–19. doi:https://doi.org/10.1016/j.ijosm.2021.10.006.
  12. Rik B. J. Kraan, Nobel, D., Eygendaal, D., Daams, J.G., Paul, P. and Maas, M. (2019). Incidence, prevalence, and risk factors for elbow and shoulder overuse injuries in youth athletes: A systematic review. Translational Sports Medicine, [online] 2(4), pp.186–195. doi:https://doi.org/10.1002/tsm2.82.
  13. Buchanan BK;Varacallo M (2023). Lateral Epicondylitis (Tennis Elbow). [online] Available at: https://pubmed.ncbi.nlm.nih.gov/28613744/.
  14. Waters, D.L., Aguirre, L., Gurney, B., Sinacore, D.R., Fowler, K., Gregori, G., Armamento-Villareal, R., Qualls, C. and Villareal, D.T. (2021). Effect of Aerobic or Resistance Exercise, or Both, on Intermuscular and Visceral Fat and Physical and Metabolic Function in Older Adults With Obesity While Dieting. The Journals of Gerontology Series A, [online] 77(1), pp.131–139. doi:https://doi.org/10.1093/gerona/glab111.
  15. Blalock, D., Miller, A., Tilley, M. and Wang, J. (2015). Joint Instability and Osteoarthritis. Clinical Medicine Insights Arthritis and Musculoskeletal Disorders, [online] 8, pp.CMAMD.S22147–CMAMD.S22147. doi:https://doi.org/10.4137/cmamd.s22147.
  16. Grandou, C., Wallace, L., Impellizzeri, F.M., Allen, N.G. and Coutts, A.J. (2019). Overtraining in Resistance Exercise: An Exploratory Systematic Review and Methodological Appraisal of the Literature. Sports Medicine, [online] 50(4), pp.815–828. doi:https://doi.org/10.1007/s40279-019-01242-2.
Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement