Triceps Dip (bench Leg)
beginner strength exercise · body weight · targets triceps
- Body part
- upper arms
- Primary target
- triceps
- Equipment
- body weight
- Difficulty
- beginner
The triceps dip with bench leg is a unilateral variation of the standard bench dip — performed with one foot lifted off the floor while the other supports the legs in a straight position. Removing one foot from the floor shifts more body weight onto the supporting leg and the arms, creating a slightly more demanding tricep exercise without requiring additional equipment. The variation also adds an anti-rotation core challenge that standard bench dips don't have. The body wants to rotate toward the lifted-leg side, and the obliques have to fight that rotation throughout each rep. The combination of unilateral lower-body support, increased upper-body load, and trunk stability work makes it a more comprehensive exercise than its setup suggests. It's particularly useful as a stepping stone for trainees building toward the more demanding between-benches dip or parallel-bar dips. Run for 4-6 weeks alongside standard bench dips, the bench-leg variation builds both the strength and the unilateral control that harder dip variations demand.
Why train the Triceps Dip (bench Leg)?
- Slightly more demanding than standard bench dips due to the unilateral support.
- Adds anti-rotation core challenge alongside tricep work.
- Reveals strength asymmetries between sides.
- Stepping stone toward harder dip variations.
- Requires only a bench or chair — no specialized equipment.
- Can be done with either leg supporting, allowing alternation for balanced training.
How to do the Triceps Dip (bench Leg): step by step
- 1Sit on the edge of a bench with your hands gripping the edge, fingers pointing forward.
- 2Walk your feet forward, sliding your butt off the bench, and straighten your arms.
- 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- 4Push through your palms to straighten your arms and return to the starting position.
- 5Repeat for the desired number of repetitions.
Muscles worked
Primary
triceps
Secondary
chest, shoulders
Common mistakes to avoid
Letting the body rotate toward the lifted-leg side
When one foot lifts, the body wants to rotate toward that side. Brace the abs hard and keep the chest, shoulders, and hips facing forward throughout the rep — this is the anti-rotation work that adds value to the variation.
Letting the elbows flare wide
Wide elbows shift load away from the triceps and into the front of the shoulders. Keep elbows tracking straight back over the wrists.
Going too deep too fast
The slightly increased load makes excessive depth more risky. Stop the descent when the upper arms are roughly parallel to the floor.
Always lifting the same leg
If you always support with the same foot, you create asymmetry. Alternate between sides each set or each rep to ensure both sides get equal training.
Choosing this variation before mastering standard bench dips
If you can't yet do 3 sets of 12 strict standard bench dips, the bench-leg variation will likely become a struggle. Build the standard version first.
Easier and harder variations
Easier
Standard bench dips with both feet on the floor. Or bent-knee bench dips for an even easier baseline.
Harder
Add weight (a plate on the lap). Or progress to between-benches dips (both feet elevated). Or move to chest dips on parallel bars.
Alternative exercises
Standard bench dip
Bilateral version with both feet on the floor. The easier baseline.
Between-benches dip
Both feet elevated on a second bench. The harder progression after bench-leg dips become easy.
Diamond push-up
Different position (horizontal pressing) but similar tricep focus. Useful pairing.
How to program the Triceps Dip (bench Leg) into your training
Bench-leg dips work as accessory or secondary tricep work alongside standard bench dips. They're a useful stepping stone, not necessarily a long-term staple. Sets and reps: 3 sets of 6-12 reps per side (alternating which leg is lifted) with 60-90 seconds rest. Total weekly volume of 30-60 reps drives most adaptations. In an upper body session: 4 sets of 8 push-ups, 3 sets of 8 bench-leg dips per side, 4 sets of 8 inverted rows, 3 sets of 30-second front planks. Done twice per week. For athletes building toward harder dip variations: alternate weeks between bench-leg dips and standard bench dips, or pair them in the same session with bench-leg dips as the heavier work. Do not pair bench-leg dips with diamond push-ups or other heavy tricep work in the same session.
Recovery and frequency
Bench-leg dips have moderate recovery cost. The unilateral demand creates more focused fatigue per side compared to standard bench dips. 48-72 hours between sessions is the right cadence. Tricep and shoulder soreness is typical in early weeks. Sharp shoulder pain is a stop signal. Standard recovery practices cover the rest.
Frequently asked questions
How many sets and reps of bench-leg dips should I do?
3 sets of 6-12 reps per side with 60-90 seconds rest. Total weekly volume of 30-60 reps.
How often should I train bench-leg dips?
2 times per week with 48-72 hours between sessions.
Should I count one rep as both sides or each side separately?
Each side separately. The unilateral support makes them effectively two different exercises (left foot lifted vs right foot lifted).
Why is one side harder than the other?
Unilateral strength asymmetry — the dominant side is usually stronger. The asymmetry typically narrows within 6-12 weeks of equal-rep practice.
Are bench-leg dips effective for triceps?
More effective than standard bench dips because of the slightly increased load. Use as accessory work or as the primary tricep exercise once you've outgrown standard bench dips.
Bench-leg vs between-benches dips: which is harder?
Between-benches dips are harder because both feet are elevated, shifting more weight onto the arms. Bench-leg dips are an intermediate step between standard bench dips and between-benches dips.
Useful tools for this exercise
Build a workout with the Triceps Dip (bench Leg)
Puna gives you guided bodyweight workouts you can do anywhere — no equipment, no gym, just structured progressions that build real strength.
