Triceps Dip (between Benches)
Learn how to do the Triceps Dip (between Benches) with proper form and technique. This body weight exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Triceps Dip (between Benches)
Follow these steps to perform the Triceps Dip (between Benches) with correct form:
- 1Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Triceps Dip (between Benches) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Triceps Dip (between Benches)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Triceps Dip (between Benches) work?
The Triceps Dip (between Benches) primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
Do I need equipment for the Triceps Dip (between Benches)?
No. The Triceps Dip (between Benches) is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Triceps Dip (between Benches) with proper form?
Start by Sit on a bench with your hands gripping the edge of the bench, fingers pointing forward. Slide your butt off the bench, supporting your weight with your hands. Bend your elbows and lower your body towards the ground, keeping your back close to the bench. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Triceps Dip (between Benches)?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Triceps Dip (between Benches)?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Triceps Dip (between Benches) best for?
The Triceps Dip (between Benches) fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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