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tricepsbeginnerReviewed by Dr. Ananya Iyer, DPT

Triceps Bench Dips

Accessible tricep burnout exercise using a standard workout bench.

Recommended Sets3 Sets
Rep Range12–15 Reps
Rest Period45s Rest
Equipmentbench

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Triceps Bench Dips

Place hands on edge of bench behind you, fingers forward. Extend legs forward, lower hips towards floor by bending elbows to 90 degrees.

  • Primary Muscle: TRICEPS
  • Secondary Synergists: CHEST, SHOULDERS
  • Rest Interval: 45 seconds between sets

Triceps Bench Dips Anatomy Activation

Primary motor unit recruitment for triceps with secondary synergist stabilizers.

Primary (triceps)
Secondary Synergists
Anterior (Front View)
Anterior Muscle Recruitment: tricepsFront anatomical silhouette highlighting triceps in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: tricepsBack anatomical silhouette highlighting triceps in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Extension
Biomechanical VectorInferior vector driving olecranon lockout
Active Anatomy:Primary: tricepsSynergist: chestSynergist: shoulders
Figure: Biomechanical muscle recruitment model for triceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (chest, shoulders).

Step-by-Step Execution Guide

1

Place hands on edge of bench behind you, fingers forward.

2

Extend legs forward, lower hips towards floor by bending elbows to 90 degrees.

3

Push through palms to lock out arms.

Common Mistakes & Form Fixes

Dropping too low causing anterior shoulder pain.

Shrugging shoulders.

Biomechanical Safety & Injury Warning

Do not dip deeper than 90 degrees of elbow flexion.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Cable Triceps Rope Pushdowntriceps
View Form
Close-Grip Barbell Bench Presstriceps
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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