Box Tricep Dip

An isolation exercise using a box or bench where the athlete lowers their body weight using their arms, targeting the triceps through elbow extension.

Instructions

1. Sit on the edge of a box or bench with your hands placed behind you, gripping the edge with fingers pointing toward your feet.
2. Extend your legs forward with feet flat on the floor, hip-width apart and positioned about 1-2 feet from the box.
3. Slide your hips forward off the edge of the bench so your weight is supported by your hands and feet.
4. Lower your body by bending your elbows, descending until your elbows reach approximately 90 degrees of flexion.
5. Keep your elbows close to your body throughout the movement to maximize triceps activation.
6. Press through your hands to extend your elbows and return to the starting position.
7. Repeat for the target number of reps.

Tips

• Beginners should keep their feet flat on the floor and knees bent to reduce bodyweight load.
• Keep your elbows tucked close to your body; flaring them out shifts emphasis to the shoulders and chest.
• Lower in a controlled manner and press explosively on the ascent to maximize time under tension.
• Your torso should move vertically; avoid swinging your body or using momentum.
• For progression, elevate your feet on another bench or extend your legs further to increase the load.
• Maintain an upright posture and avoid leaning forward, which reduces triceps involvement.