Exercise library
Triceps
Bench Dip
No equipment needed
- Primary muscle
- Triceps
- Also works
- Chest, Shoulders
- Equipment
- Bodyweight
- Movement pattern
- Horizontal push
- Role in a program
- Primary
How to do it
Place your hands on the edge of a bench behind you with legs extended forward. Lower your hips by bending the elbows straight back, then press up through the triceps to full extension.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the triceps — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Diamond Push-UpBodyweightHorizontal push
- Assisted Dip MachineMachineHorizontal push
- Close-Grip Bench PressBarbellHorizontal push
- Tricep DipBodyweightElbow extension
- Band Overhead Tricep ExtensionBandElbow extension
- Band Tricep PushdownBandElbow extension
No-equipment alternatives
Training at home or on the road — bodyweight options for the triceps: