Movement overview

The Seated Triceps Bench Dip is an effective bodyweight exercise targeting the triceps brachii. It involves lowering and raising your body using your arms while seated on a bench or chair, focusing on the extension of the elbow joint. This exercise also engages the shoulders and chest to a lesser extent.

Step-by-step cues

1. Sit on the edge of a sturdy bench or chair with your hands placed next to your hips, fingers pointing forward.
2. Extend your legs out in front of you, keeping your heels on the ground and knees slightly bent.
3. Shift your hips forward off the bench, supporting your weight with your arms.
4. Lower your body by bending your elbows to about a 90-degree angle, keeping them close to your sides.
5. Push through your palms to extend your elbows and return to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your back close to the bench throughout the movement to maximize triceps engagement.
• Avoid locking out your elbows at the top of the movement to maintain tension on the muscles.
• Ensure that your shoulders remain down and away from your ears to prevent unnecessary strain.
• Control the descent and ascent to enhance muscle activation and reduce injury risk.
• If you find it too challenging, bend your knees more or place feet closer to reduce resistance.