Single Arm Tricep Dips Off Bench
Improves tricep strength and overall upper body stability
Full BodyIntermediateStrengthPush
At a glance
| Muscles worked | Primary: triceps. Secondary: anterior deltoids, chest |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Step 1: Setup — place your hands shoulder-width apart on the edge of the bench, with your feet flat on the floor and your body in a straight line from head to heels.
- Step 2: Initiation — engage your core and slowly lower your body by bending your elbow until your arm is bent at a 90-degree angle.
- Step 3: Main movement — push back up to the starting position by straightening your arm, focusing on tricep contraction.
- Step 4: End position — fully extend your arm and lock out your elbow, squeezing your triceps.
- Step 5: Return — slowly lower your body back down to the starting position, keeping control throughout the movement.
- Step 6: Breathing reminder — exhale as you extend your arm, inhale as you lower your body.
- Step 7: Safety note — avoid swinging or jerking movements, and keep your body stable throughout the exercise.
Equipment
- Bench
Coaching tips
Benefits
Improves tricep strength and overall upper body stability
Common mistakes
Letting the hips sag or not fully extending the arm
Make it harder
Increase difficulty by elevating the feet or using a single arm
Make it easier
Decrease difficulty by using both arms or bending the knees
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.