Triceps Dip Progressions

Progressions

1. 01

   Bench Tricep Dips Bend Legs

   • Place hands on the bench edge beside your hips, fingers pointing forward

   • Walk your feet out with bent knees and lift your hips off the bench so your torso stays close to the edge

   • Keep elbows pointing straight back, not flaring to the sides

   • Lower until your upper arms are roughly parallel to the floor, don't go deeper to protect the shoulders

   • Push back up to full lockout, squeezing the triceps at the top

   • Keep shoulders pulled down away from your ears throughout

   • Bent legs reduce the load, making this a good entry point for building tricep dip strength

   • If your back scrapes the bench, move your feet slightly further out

2. 02

   Bench Tricep Dips

   • Place hands on the bench edge beside your hips, fingers pointing forward

   • Walk your feet out with straight legs and lift your hips off the bench so your torso stays close to the edge

   • Keep elbows pointing straight back, not flaring to the sides

   • Lower until your upper arms are roughly parallel to the floor, don't go deeper to protect the shoulders

   • Push back up to full lockout, squeezing the triceps at the top

   • Keep shoulders pulled down away from your ears throughout

   • Straight legs increase the lever arm and make this harder than the bent-leg version, keep your legs active

   • If your back scrapes the bench, move your feet slightly further out

Common mistakes

• Elbows flaring out to the sides
• Shoulders shrugging up to the ears
• Going too deep, shoulders dropping below elbows
• Incorrect foot placement relative to the bench
• Not fully extending the arms at the top