Male model ex_WZWGAH

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Upper Arms · Body Weight

Bench Triceps Dip Straight Legs

intermediatestrength

Bench Triceps Dip Straight Legs is an intermediate compound strength exercise that works the triceps (upper arms), with the chest and shoulders assisting. It needs only a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Triceps
Body part: Upper Arms
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Triceps · triceps brachii

Secondary muscles

Chest · pectoralis major
Shoulders · deltoids

How to do Bench Triceps Dip Straight Legs

Sit down on a bench and place your hands on the edge near your hips.
Walk your feet out, straighten your legs, and lift your hips off the bench while holding the bench.
Lower your hips down by folding your arms.
As your arms form a 90-degree angle, raise your hips, and repeat.

Form tips

Keep your elbows pointed backward and close to your body to engage your triceps effectively.
Maintain a straight line from your hips to your heels to ensure proper form.
Perform the movement slowly and with control to maximize muscle activation and prevent injury.

Bench Triceps Dip Straight Legs alternatives

Triceps Dip Machine

Triceps · beginner

Barbell Jm Bench Press

Triceps · intermediate

Cable Triceps Push Down Straight Bar

Triceps · beginner

Barbell Seated Overhead Triceps Press

Triceps · beginner

More triceps exercises

Bench Dip on Floor

Triceps · intermediate

Bench Dip (Knees Bent)

Triceps · intermediate

Chair Triceps Dips

Triceps · beginner

Dip on Floor With Chair

Triceps · beginner

Floor Tricep Dip

Triceps · intermediate

Bench Triceps Dip Leg Curls

Triceps · intermediate

Dip Leg Raise on Couch

Triceps · intermediate

Close Grip Barbell Bench Press (Variation 2)

Triceps · intermediate

Bench Triceps Dip Straight Legs FAQ

What muscles does Bench Triceps Dip Straight Legs work?

Bench Triceps Dip Straight Legs mainly works the triceps in the upper arms (triceps brachii). The chest and shoulders work as secondary muscles.

What equipment do you need for Bench Triceps Dip Straight Legs?

You need only a bench.

How many sets and reps of Bench Triceps Dip Straight Legs should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Bench Triceps Dip Straight Legs good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.

How many calories does Bench Triceps Dip Straight Legs burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Bench Triceps Dip Straight Legs?

Other exercises for the triceps include Triceps Dip Machine, Barbell Jm Bench Press, Cable Triceps Push Down Straight Bar and Barbell Seated Overhead Triceps Press.

For developers

Use Bench Triceps Dip Straight Legs in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_WZWGAH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_WZWGAH",
  "name": "Bench Triceps Dip Straight Legs",
  "model": "male",
  "target": "Triceps",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_WZWGAH/mp4-720.mp4?…",
    "poster": "https://…/ex_WZWGAH/poster.jpg?…"
  }
}