Tall guys, this is how to do a bench tricep dip without causing pain in your shoulders. I dive into the advantages of incorporating bench tricep dips into your workout routine, focusing on the isolation of triceps, joint-friendly movements, accessibility, and customizable difficulty. 

Tailored for taller individuals, the step-by-step guide ensures proper form and highlights potential pitfalls specific to long limbs, providing an effective solution to enhance tricep strength and definition for tall guys navigating the challenges of upper body strength training.

Table of Contents

Understanding The Bench Tricep Dip Challenges

The challenge for tall guys often lies in finding exercises that effectively engage the muscles without compromising form or causing discomfort. Bench tricep dips offer a versatile solution, allowing individuals to isolate and strengthen the triceps while adapting to their longer limbs.

How To Do Bench Tricep Dips For Tall Guys

Bench Tricep Dip Advantages For Tall Guys

Isolation of triceps

Bench tricep dips specifically target the triceps, helping tall guys build strength and definition in this muscle group.


This exercise can be joint-friendly, making it suitable for tall guys who may experience discomfort during certain chest or shoulder movements.

Accessible equipment

Bench tricep dips require minimal equipment, making them accessible for home workouts or gym sessions.

Customizable difficulty

The triceps play a significant role in the lockout phase of the bench press, and the close-grip variation helps enhance tricep strength, contributing to improved lockout ability.

Bench Tricep Dip Disadvantages For Tall Guys

Lack of focus can lead to shoulder injury

Follow the steps below, one step at a time. If done properly, the bench tripe dip can be a huge aid in your body building goals. But if rushed through, your long limbs will quickly create shoulder issues.

Tools You'll Need

  • Bench
  • Box
this is a photo of a bench for bench tricep dips
this is a photo of a box for bench tricep dips

How To Do Bench Tricep Dips For Tall Guys

1. Bench tricep dip set up

  • Position yourself facing away from a bench or a sturdy elevated surface.
  • Place your hands shoulder-width apart on the edge of the bench, fingers pointing forward.
this is a photo of tall Paul facing away from a bench for bench tricep dips
this is a photo of tall Paul placing his hands shoulder width apart on the bench for bench tricep dips

2. Hand and foot placement

  • Extend your legs in front of you, keeping your heels on the ground.
  • Ensure your hands are positioned directly under your shoulders on the bench.

Tall guy tip: Put all the weight on your heels and angle your toes up if you feel your legs are too long and in an awkward position with your whole foot on the floor.

this is a photo of tall Paul keeping his feet on the floor
this is a photo of tall Paul with his heels on the floor and toes up

3. Starting position

  • Lower your body by bending your elbows until your upper arms are parallel to the ground.
  • Maintain a slight forward lean to engage the triceps.
this is a photo of tall Paul with his heels on the floor and toes up

4. Elbow position

  • Keep your elbows pointing directly back, avoiding excessive outward flare.
  • This ensures effective engagement of the triceps and reduces stress on the shoulders.
this is a photo of tall Paul starting the bench tricep dip

5. Full range of motion

  • Press through your palms to extend your elbows and return to the starting position.
  • Ensure a full range of motion by fully extending your arms without locking your elbows.
this is a photo of tall Paul pushing through his palms to finish the bench tricep dip

6. Controlled movement

  • Perform the exercise with controlled and deliberate movements, avoiding rapid or jerky motions.

7. Breathing technique

  • Inhale as you lower your body, and exhale as you push back up.

8. Reps and sets

  • Reps and sets all depend on your goals for the gym & what other lifts you have done that day to complement the bench tricep dips.
  • I create tall guy workout plans, click through and message me your fitness goals and I can tell you the reps and set you will want to hit.