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Triceps Dip (Between Benches)
A bench dip with the hands on one bench and the feet elevated on a second, shifting more bodyweight onto the triceps for a harder dip without bars.
ArmsBodyweightVertical press
GoLightWeight mediatriceps-dip-between-benches
Demonstration coming soon
Primary
Triceps
Secondary
Anterior deltoidsPectoralis majorCore
Equipment
Bodyweight
Pattern
Vertical press
Setup
- 01Place two benches parallel, roughly a leg's length apart.
- 02Put the hands on the edge of one bench, fingers pointing forward.
- 03Rest both heels on the opposite bench with the legs straight.
- 04Lift the hips and brace so the body is supported between the benches.
Execution
- 01Bend the elbows to lower the hips between the benches under control.
- 02Descend until the upper arms are about parallel to the floor.
- 03Keep the elbows pointing straight back throughout.
- 04Press to full elbow extension without shrugging.
Checkpoints
- -Hips stay close to the hand bench, dropping straight down.
- -Legs remain straight with heels on the far bench.
- -Shoulders stay depressed, not rolled forward at the bottom.
- -Depth stays consistent across all reps.
Common mistakes
- -Spacing the benches so far apart that the shoulders overstretch.
- -Dropping too deep and pinching the front of the shoulder.
- -Kicking the legs or bending the knees to finish reps.
- -Letting the benches slide on a slick floor; anchor them first.
Programming notes
- -Use 3 to 4 sets of 8 to 15 reps after standard bench dips become easy.
- -Place a plate on the lap to add load in small jumps.
- -Keep depth at parallel upper arms if the shoulders are cranky.
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