Triceps Dip (bench leg)
Expert Advice
Keep your elbows pointing straight back and close to your body to maximize triceps engagement.
How-to-do Steps
- Sit on a bench and place your hands next to your hips, fingers facing forward.
- Extend your legs in front of you and lift your hips off the bench.
- Lower your body by bending your elbows until they form a 90-degree angle.
- Push through your palms to extend your elbows and lift your body back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Triceps Dip (bench leg) primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps50%
Secondary
Shoulders20%
Lats15%
Chest15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Triceps Dip (bench leg) work?
Triceps Dip (bench leg) primarily targets the Triceps. Secondary muscles involved include Shoulders, Lats, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Triceps Dip (bench leg)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Triceps Dip (bench leg) suitable for beginners?
Triceps Dip (bench leg) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
