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.

4K
MET 4.5 Triceps Shoulders Bench

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 160 kcal 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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Muscles & equipment

Primary muscleTricepsSecondary muscleShoulders
EquipmentFlat Bench

Calorie Calculator

MET 4.5
Estimated burn
160 kcal

kcal = 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)
≈ 160 cal
Video quality
4K with male and female demonstrations

More Triceps Exercises

Assisted Dip Machine
MET 4

Assisted Dip Machine

  • Guided Machine
Bench Triceps Dip – Legs Extended
MET 5

Bench Triceps Dip – Legs Extended

  • Bench
Cable Overhead Triceps Extension – Rope (High Pulley)
MET 3.5

Cable Overhead Triceps Extension – Rope (High Pulley)

  • Cable
  • Rope
Cable Tricep Kickback
MET 3

Cable Tricep Kickback

  • Cable

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.

Alternative Exercises

Dip Machine
MET 4.5

Dip Machine

  • Machine
Dumbbell Bent Over Kickback
MET 3

Dumbbell Bent Over Kickback

  • Dumbbells
Dumbbell Lying Triceps Extension
MET 3.5

Dumbbell Lying Triceps Extension

  • Dumbbells
Dumbbell Tate Press
MET 4.5

Dumbbell Tate Press

  • Dumbbells
  • Bench
Incline Dumbbell Press with Rotation
MET 4.5

Incline Dumbbell Press with Rotation

  • Dumbbells
  • Bench

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