Triceps Dip (bench Leg)

Sit on the edge of a sturdy bench or platform and place your hands beside your hips with fingers pointing forward. Slide your hips off the bench while keeping your arms straight. Place your heels on another bench or elevated surface in front of you, keeping your legs extended and body supported between both platforms. Slowly bend your elbows to lower your hips toward the floor, keeping your chest open and your shoulders close to the bench line. Descend until your upper arms are roughly parallel to the ground or slightly deeper depending on shoulder comfort. Pause briefly at the bottom. Press through your palms to extend your elbows and lift your body back up to the starting position. Keep your core engaged and avoid letting your hips sag or rotate throughout the movement. Repeat for the desired reps with controlled tempo.

Track This Exercise in the App

Log your triceps dip (bench leg) sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.