Arms
Bench Tricep DipsDip Trisep Bangku
Dips off a bench or chair for the back of the arms, needing nothing but a stable edge.
How to do it
Setup. Hands on the edge behind you, fingers forward, legs out in front.
- Bend your elbows to lower your body.
- Stop when your upper arms are roughly parallel to the floor.
- Press back up until your arms are straight.
Most common mistake
Dropping too low, which strains the front of the shoulders.
Coach's tip
Bend your knees to make it easier.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 8-10 reps | 60s |
| Intermediate | 3 sets | 12-15 reps | 60s |
| Advanced | 4 sets | 15-20 reps | 60s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places bench tricep dips on the right days with the right volume for your level.
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