PushcompoundBodyweight
TRICEP DIP (BENCH)
Tricep dip with hands on a bench. Accessible tricep movement for Foundation athletes.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Place hands on the edge of a bench behind you, fingers forward.
- 2
Feet flat on the floor or elevated on another bench.
- 3
Lower the body by bending the elbows.
- 4
Descend until upper arms are parallel to the floor.
- 5
Press back to full lockout.
THE STANDARD
Upper arms reach parallel to the floor. Full lockout at the top.
COACHING CUES
Elbows back, not wideUpper arms to parallelFull lockout at the top
COMMON MISTAKES
Not reaching sufficient depth.
Elbows flaring wide.
SCALING / SUBSTITUTIONS
Feet on the floor (easier).
Feet elevated (harder).
300WOD APPLICATION
The bench tricep dip is a Foundation and Hoplite tricep accessory movement.
RELATED EXERCISES
MOVEMENT DETAILS
Movement Category
PushMovement Type
compoundEquipment
BenchBodyweight
Primary Muscles
Triceps
Secondary Muscles
ChestAnterior Deltoids
Standards
Foundation
Hoplite
Elite
Spartan