Bench Triceps Dip
Learn how to do Bench Triceps Dip with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Bench Triceps Dip is a Bench exercise that primarily targets the Triceps, with secondary activation of the Shoulders. It has a MET value of 4.5, meaning a 70 kg person burns approximately 158 calories in a 30-minute session.
How to Do Bench Triceps Dip
An isolation exercise targeting the triceps using a bench. The movement involves lowering and raising the body using arm strength, keeping the back close to the bench.
💡 Instructions:
Sit on the edge of the bench, hands gripping the edge beside your hips.
Walk your feet forward and extend your legs slightly, keeping your heels on the ground.
Slide forward so your hips are off the bench, arms straight.
Bend your elbows to lower your body until your upper arms are about parallel to the floor.
Push through your palms to return to the starting position.
⚠️ Common mistakes:
Moving hips too far from the bench
Dropping too low, placing excess strain on shoulders
Locking elbows at the top
Using momentum instead of controlled motion
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Start Free TrialMuscles Worked by Bench Triceps Dip
Equipment
- Bench
Calorie Calculator
MET 4.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Bench Triceps Dip
- Type
- Bench exercise
- Primary muscle
- Triceps
- Secondary muscles
- Shoulders
- MET value
- 4.5
- Calories (30 min, 70 kg)
- ≈ 158 cal
- Video quality
- 4K with male and female demonstrations
More Triceps Exercises
FAQ: Bench Triceps Dip
What muscles does Bench Triceps Dip work?
Bench Triceps Dip primarily targets the Triceps, with secondary engagement of the Shoulders.
How do you do Bench Triceps Dip correctly?
An isolation exercise targeting the triceps using a bench. The movement involves lowering and raising the body using arm strength, keeping the back close t
Is Bench Triceps Dip good for beginners?
Bench Triceps Dip has a MET value of 4.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Bench Triceps Dip?
Bench Triceps Dip requires: Bench.
What are the benefits of Bench Triceps Dip?
Bench Triceps Dip strengthens the Triceps, engages the Shoulders, builds functional strength using Bench. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Bench Triceps Dip?
Similar exercises to Bench Triceps Dip include Dip Machine, Dumbbell Bent Over Kickback, Dumbbell Lying Triceps Extension, Dumbbell Tate Press. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Bench Triceps Dip better than Dip Machine?
Both Bench Triceps Dip and Dip Machine target the Triceps. Bench Triceps Dip uses Bench, while Dip Machine offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
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