Tricep Bench Dip Exercise: Stronger Arms 

Tricep Bench Dip Exercise
Tricep Bench Dip Exercise
Image Credit: (see video below)

Looking to get rid of flabby arms and say goodbye to the constant struggle of waving? Look no further than the tricep bench dip. This exercise is the perfect solution for toning your arms and showcasing your newfound strength to friends and family.

Benefits of the Tricep Bench Dip Exercise

Tricep bench dips offer several benefits beyond just toned arms. By targeting the triceps, these dips help build strength in the upper body, making daily tasks easier. For example, carrying groceries or lifting heavy objects becomes less of a strain when your triceps are strong.

In addition to building strength, tricep bench dips can help improve your posture. When you perform tricep bench dips, you engage your core and back muscles, which can help you maintain better posture throughout the day.

Good posture not only looks better but also reduces discomfort in the neck, shoulders, and back. Poor posture can cause muscle imbalances, leading to pain and even injuries over time.

Another great benefit of tricep bench dips is that you can do them anywhere, making them a convenient and practical exercise to incorporate into your routine. You don’t need any equipment, and they can be done at home, in the office, or even in a park.

Overall, tricep bench dips are a simple but effective exercise that offers several benefits beyond just toned arms. By incorporating them into your workout routine, you can improve your upper body strength, posture, and overall fitness level.

What Body Parts are Impacted by the Tricep Bench Dip Exercise

The tricep bench dip is a compound exercise that primarily targets the triceps, the muscles on the back of your upper arm. These muscles are responsible for extending your arm and supporting your body weight during the exercise.

Additionally, the tricep bench dip also works your shoulders and chest muscles to a lesser extent, making it an effective exercise for toning and strengthening your upper body.

Moreover, the tricep bench dip engages your core muscles, specifically your abdominals and obliques, as they work to stabilize your body during the exercise. Engaging your core muscles also helps to maintain proper form and prevent strain on your lower back.

Equipment You Need for Tricep Bench Dips Exercise

All you need for tricep bench dips is a sturdy surface, like a bench or chair, and your body weight. If you don’t have a bench or chair, you can even use the edge of a low table or couch.

Steps for Completing Tricep Bench Dips Exercise

Step 1: Find a sturdy bench or chair and sit on the edge with your hands next to your hips. Your fingers should be facing forward, and your palms should be resting flat on the bench or chair.

Step 2: Walk your feet forward until your hips are off the bench or chair, and your arms are straight. Your feet should be shoulder-width apart, and your knees should be bent at a 90-degree angle.

Step 3: Slowly lower your body towards the floor by bending your elbows until they reach a 90-degree angle. Keep your elbows close to your body throughout the movement.

Step 4: Push yourself back up to the starting position by extending your arms fully. Be sure to engage your triceps and keep your core and back muscles engaged.

Step 5: Repeat the movement for the desired number of reps. Aim for three sets of 10–15 reps to start, and gradually increase the number of reps as you get stronger.

This video shows how to complete this exercise.

Mistakes to Avoid while doing Tricep Bench Dips Exercise

The most common mistake when doing tricep bench dips is flaring your elbows outwards. This can put unnecessary strain on your shoulders and reduce the effectiveness of the exercise. To ensure you’re targeting your triceps, keep your elbows close to your body throughout the movement.

Another mistake to avoid is not lowering your body enough. If you only do a partial dip, you won’t be getting the full benefits of the exercise. Aim to lower your body until your arms are bent at a 90-degree angle before pushing back up.

Finally, be sure to engage your core and keep your back straight throughout the exercise. This will help you maintain proper form and avoid putting unnecessary strain on your lower back.


The tricep bench dip is a simple and effective exercise for building upper body strength and toning your arms. With no gym membership required, you can easily do this exercise at home or even in the office.

So, next time you’re looking to get fit and show off your toned arms, drop and give us some tricep bench dips! To add some variation to your routine and to stretch out your muscles after the tricep bench dips, consider adding the child’s pose.