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Triceps

Bench Dips

Bench Dips (Start)Bench Dips (End)
LevelBeginnerEquipmentBodyweightMechanicCompoundForcePush

A triceps exercise performed with your hands on a bench behind you.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Sit on the edge of a bench and place your hands next to your hips.
  2. 2Slide forward off the bench with your legs extended.

How to perform

  1. 1Bend your elbows to lower your body toward the floor.
  2. 2Stop when your upper arms are about parallel to the floor.
  3. 3Press through your palms to straighten your arms.
  4. 4Repeat.

Alternatives

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More with Bodyweight

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Stretches for Triceps

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