Triceps Dips / Bench Dips (Calisthenics)

Triceps Dips / Bench Dips (Calisthenics) Muscle Image
Performance Description: 
  1. Set up two benches across from one another so that they are slightly farther apart than the length of your legs from your upper heel to your lower back.
  2. Suspend your body between the benches, with your hands hooked around the end of one bench behind your and your heels just over the other bench in front of you. It's preferable to have the bench that your feet are on at a higher level than the bench which your hands are on.
  3. Lower your body by bending your elbows, inhaling throughout the movement.
  4. Raise your body by pressing and straightening your elbows until your arms are fully extended (or nearly fully extended--not locking out is good for those who experience pain from doing so), exhaling throughout the movement. See "Further Clarification" for an explanation of the difference between locking out and not locking out your arms.
  5. Repeat steps 3-4 for as many repetitions as are desired.
Video: 
Primary Muscle(s): 
Triceps (Triceps Brachii: Lateral Head)
Triceps (Triceps Brachii: Long Head)
Triceps (Triceps Brachii: Medial Head)
Secondary Muscle(s): 
Chest (Pectoralis Major: Lower Aspect)
Shoulders (Deltoid: Anterior)
Further Clarification: 

Place a plate (or several) on top of your thighs (lap) to increase the difficulty. If more than one plate is on your lap, be aware that the plates are more apt to slide, unless they are rubberized plates. It's much easier to get in position if a training partner places/removes the plate(s) on/from your lap, as well as safer.

Fully extending your arms, i.e. locking out your arms, recruits the upper aspect of the triceps. Stopping short of locking out your arms works the lower aspect of the triceps.

Things To Look Out For: 

Don't lock out (fully extend) your arms if you experience elbow pain from doing so.

Level: 
Intermediate
Exercise Variations: 
Considered An Exercise In The Following Categories: