Exercise guide
Triceps Dip Bench Leg
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Upper arms
This variation targets the triceps with high intensity by elevating the feet, shifting more body weight onto the arms compared to standard floor dips. It effectively builds upper body pushing strength while engaging the anterior deltoids and pectorals.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place two flat benches parallel to each other, spaced slightly less than your leg length apart.
- Sit on the edge of one bench and place your palms face down next to your hips, gripping the edge with fingers facing forward.
- Place your heels on the edge of the opposite bench so your legs are straight and your body is suspended between the benches.
- Shift your weight forward so your torso is clear of the bench, supported entirely by your hands and heels.
How to do it
- Inhale and slowly lower your hips by bending your elbows until your upper arms are roughly parallel to the floor.
- Keep your elbows pointing directly behind you and your back traveling vertically close to the bench.
- Exhale and push through your palms to fully extend your arms, returning to the starting position.
- Maintain a controlled tempo, taking two seconds to lower and two seconds to rise.
Form checklist
- Keep your back as close to the bench as possible to prevent excessive shoulder internal rotation.
- Ensure your elbows tuck straight back rather than flaring out to the sides.
- Keep your shoulders depressed (down and away from your ears) throughout the entire set.
- Maintain a proud chest and avoid rounding your upper back as you fatigue.
Pro tips
- Focus on a hard peak contraction by squeezing the triceps at the very top of the movement.
- To maximize triceps recruitment, keep your torso as upright as possible rather than leaning forward.
Make it harder
- Place a weight plate or dumbbell on your lap (upper thighs) to increase the resistance.
- Slow down the eccentric phase to 4 seconds to increase time under tension and metabolic stress.
Frequently asked
- What muscles does the triceps dip bench leg work?
- The triceps dip bench leg primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the triceps dip bench leg?
- The triceps dip bench leg requires no equipment — just your body weight.
- Is the triceps dip bench leg good for beginners?
- The triceps dip bench leg is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.