Arms · Bodyweight
Bench Leg Triceps Dip
How to do the bench leg triceps dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Place your hands shoulder-width on the edge of a bench behind you with your legs extended out in front, heels on the floor. Lower your body by bending your elbows until your upper arms are about parallel to the ground, then press back up by straightening your arms. Keep your hips close to the bench throughout.
- 1Feel your triceps drive you back up as you straighten your arms
- 2Keep your shoulders down and your elbows pointing straight back
- 3Lower until your elbows reach about 90 degrees, then press up
Common mistakes
- Avoid flaring your elbows or letting your shoulders roll forward
- Do not dip so low that it strains the front of your shoulders
- Do not push through your heels; keep your legs light
Muscles worked
The bench leg triceps dip mainly works the triceps, with the lower chest, mid chest, and front delts assisting.
- TricepsPrimary
- Lower ChestSupport
- Mid ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
Kovo programs the bench leg triceps dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.