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Triceps Dip (Bench Leg)

A bench dip performed with the legs extended and heels on the floor, a middle-difficulty bodyweight triceps press between bent-knee and feet-elevated versions.

ArmsBodyweightVertical press
GoLightWeight mediatriceps-dip-bench-leg

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Primary

Triceps

Secondary

Anterior deltoidsPectoralis majorCore

Equipment

Bodyweight

Pattern

Vertical press

Setup

  1. 01Sit on the edge of a bench with hands beside the hips, fingers pointing forward.
  2. 02Extend the legs straight out with heels on the floor, feet hip width apart.
  3. 03Slide the hips just off the bench, keeping them close to the edge.
  4. 04Set the shoulders down and back before starting.

Execution

  1. 01Bend the elbows to lower the hips toward the floor.
  2. 02Descend until the upper arms are roughly parallel to the floor.
  3. 03Keep the elbows tracking backward, close to the body.
  4. 04Press back to full elbow lockout.

Checkpoints

  • -Legs stay straight with only the heels touching the floor.
  • -Hips travel straight down close to the bench.
  • -Shoulders stay away from the ears at the bottom.
  • -Elbows point back, not out to the sides.

Common mistakes

  • -Bending the knees mid-set to make reps easier.
  • -Walking the hips too far forward from the bench.
  • -Shrugging and collapsing at the bottom.
  • -Using a short bounce instead of a full press.

Programming notes

  • -Use 3 to 4 sets of 10 to 20 reps as a bodyweight triceps finisher.
  • -Progress from bent knees to this straight-leg version, then to feet elevated.
  • -Add a plate on the thighs once 20 clean reps are easy.

Related exercises

Bench Dip

Bodyweight / Arms

Bench Dip (Knees Bent)

Bodyweight / Arms

Triceps Dip (Between Benches)

Bodyweight / Arms

Weighted Bench Dip

Other / Arms

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