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 Triceps Bench Dips

  1. For this exercise, you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.

  2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm.

  3. Using your triceps to bring your torso up again, lift yourself back to the starting position.

  4. Repeat for the recommended amount of repetitions.


  • Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.


  • You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging.

  • You can have a partner place plates on top of your lap. Make sure that in this case, the partner ensures that the weights stay there throughout the movement.

Alternative Exercises for Triceps Bench Dips

  • Assisted Dips

  • Dips (Triceps Version) 

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