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Triceps Bench Dip

by RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

This classic triceps exercise gives your tris a powerful workout.

Muscles Worked

Starting Position
Place two flat benches parallel to each other, leaving approximately the length of your outstretched legs in between them. When estimating the distance between the benches, try to leave just enough room so that you can dip down and engage your triceps without hitting your back on the bench.

Sit on the edge of one bench and face the other bench, with your hands at your sides on the bench you're sitting on and your fingers facing the other bench. Scoot your butt forward and place your feet on the opposite bench, with your legs slightly bent. Grip the bench you are sitting on with your fingers.


  1. From the starting position, engage your arms and lift yourself off the bench so that you are being held up by your hands on one bench and the heels of your feet on the other bench (see Photo 1).
  2. Drop your body down to perform a triceps dip, making sure to keep your hips as close as possible to the bench your hands are resting on. Keep your elbows in throughout the movement. This will help focus the effort on the triceps and will prevent injury to the shoulders. Keep a tall posture through the movement; do not hunch over or drop your head (see Photo 2).
  3. When you reach the bottom of the dip, reverse the motion and push your body back up to starting position. When you reach the starting position you have completed one repetition.
Starter Triceps Bench Dip Variation
If you find the triceps bench dip too challenging to begin with, try it with only your upper body supported on a bench and your legs straight out in front of you with your heels resting on the floor. This will take some of the weight off of your triceps, enabling you to build triceps strength while maintaining proper form.

About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.