Triceps Dip Hold on Bench

Muscles worked by the Triceps Dip Hold on Bench

Primary

TricepsTriceps Brachii

Secondary

Front DeltsAnterior DeltoidChestPectoralis Major

Also called: tricep, triceps, triceps brachii, horseshoe, tris.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Triceps Dip Hold on Bench

1. Sit on the edge of a bench, place your hands next to your hips with your fingers pointing forward and walk your feet out so that your legs are straight.
2. Slide your hips off the bench and straighten your arms to hold your weight.
3. Lower your body by bending your elbows until they reach about 90 degrees, keeping your back close to the bench.
4. Stop there and hold, with your elbows pointing straight back and your chest open.
5. Keep your shoulders down and away from your ears while you hold for the planned time.
6. Press up to straight arms and sit back down.

Form tips

• Do not drop lower than 90 degrees at the elbow; going deeper puts a lot of stress on the front of the shoulders.
• Keep your back close to the bench and your elbows pointing back, not out to the sides.
• Bend your knees and bring your feet closer to make the hold easier.

At a glance

Triceps Dip Hold on Bench in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Dips
• Chest Dips
• Machine Assisted Dips
• Plate-Loaded Seated Dip Machine
• Ring Dips
• Seated Dip Machine
• Straight Bar Dips
• Triceps Dip Hold on Dip Bars

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "triceps-dip-hold-bench",
  "name_en": "Triceps Dip Hold on Bench",
  "name_de": "Trizeps-Dip-Halt an der Bank",
  "name_es": "Fondos de Tríceps Isométricos en Banco",
  "description_en": "An isometric hold at the bottom of the bench dip: with your hands on the edge of a bench behind you and your legs out in front, you lower your body and stop with the elbows bent. The triceps work hard at the point where the dip is hardest, with less load on the shoulders than a deep dip on bars.",
  "description_de": "Ein isometrischer Halt am tiefsten Punkt des Bankdips: Mit den Händen am Rand einer Bank hinter dir und den Beinen vor dir senkst du den Körper ab und stoppst mit gebeugten Ellbogen. Der Trizeps arbeitet am schwersten Punkt des Dips hart, bei weniger Belastung der Schultern als bei einem tiefen Dip am Barren.",
  "description_es": "Un aguante isométrico en la parte baja del fondo en banco: con las manos en el borde de un banco detrás de ti y las piernas estiradas al frente, bajas el cuerpo y te detienes con los codos flexionados. El tríceps trabaja intensamente en el punto en que el fondo es más difícil, con menos carga sobre los hombros que un fondo profundo en barras.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "upper_arms",
  "primary_muscles": [
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "pectoralis_major"
  ],
  "goals": [
    "strength",
    "endurance"
  ],
  "tags": [
    "arm_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "requires_bench"
  ],
  "variation_group": "dips",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Sit on the edge of a bench, place your hands next to your hips with your fingers pointing forward and walk your feet out so that your legs are straight.",
    "Slide your hips off the bench and straighten your arms to hold your weight.",
    "Lower your body by bending your elbows until they reach about 90 degrees, keeping your back close to the bench.",
    "Stop there and hold, with your elbows pointing straight back and your chest open.",
    "Keep your shoulders down and away from your ears while you hold for the planned time.",
    "Press up to straight arms and sit back down."
  ],
  "instructions_de": [
    "Setze dich auf den Rand einer Bank, lege die Hände neben die Hüften, die Finger nach vorn gerichtet, und gehe mit den Füßen nach vorn, bis die Beine gestreckt sind.",
    "Schiebe die Hüfte von der Bank und strecke die Arme, um dein Gewicht zu tragen.",
    "Senke den Körper ab, indem du die Ellbogen beugst, bis sie etwa 90 Grad erreichen, und halte den Rücken nah an der Bank.",
    "Stoppe dort und halte, die Ellbogen zeigen gerade nach hinten und die Brust ist offen.",
    "Halte die Schultern unten und weg von den Ohren, während du für die geplante Zeit hältst.",
    "Drücke dich in die gestreckten Arme hoch und setze dich wieder auf die Bank."
  ],
  "instructions_es": [
    "Siéntate en el borde de un banco, coloca las manos junto a las caderas con los dedos apuntando hacia delante y camina con los pies hacia delante hasta que las piernas queden estiradas.",
    "Desliza las caderas fuera del banco y estira los brazos para sostener tu peso.",
    "Baja el cuerpo flexionando los codos hasta que alcancen unos 90 grados, manteniendo la espalda cerca del banco.",
    "Detente ahí y mantén la posición, con los codos apuntando directamente hacia atrás y el pecho abierto.",
    "Mantén los hombros bajos y alejados de las orejas mientras aguantas el tiempo previsto.",
    "Empuja hasta estirar los brazos y siéntate de nuevo."
  ],
  "tips_en": [
    "Do not drop lower than 90 degrees at the elbow; going deeper puts a lot of stress on the front of the shoulders.",
    "Keep your back close to the bench and your elbows pointing back, not out to the sides.",
    "Bend your knees and bring your feet closer to make the hold easier."
  ],
  "tips_de": [
    "Gehe mit den Ellbogen nicht tiefer als 90 Grad; tiefer belastet die Vorderseite der Schultern stark.",
    "Halte den Rücken nah an der Bank und die Ellbogen nach hinten gerichtet, nicht seitlich nach außen.",
    "Beuge die Knie und stelle die Füße näher heran, um den Halt leichter zu machen."
  ],
  "tips_es": [
    "No bajes más de 90 grados en el codo; ir más profundo somete la parte delantera de los hombros a mucho estrés.",
    "Mantén la espalda cerca del banco y los codos apuntando hacia atrás, no hacia los lados.",
    "Flexiona las rodillas y acerca los pies para hacer el aguante más fácil."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/triceps-dip-hold-bench-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "triceps-dip-hold-bench");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.