← All exercises Exercise Bench Dip Compound | Intermediate
Hands braced on a bench behind the body and feet on the floor, the body is lowered and pressed back up, an accessible triceps exercise that keeps the feet grounded.
Tips & instructions Safety
Keep the hips close to the bench throughout — sliding them far forward increases shoulder strain without adding triceps benefit.
Progression
Extend the legs further out or elevate the feet on another bench to increase the difficulty once bodyweight reps are easy.
Exercise demonstration video Muscle groups Primary: Triceps Lateral Head
Secondary: Front Delts
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