Assisted Triceps Dip (kneeling)

Assisted Triceps Dip (kneeling)

The Assisted Triceps Dip (kneeling) is a fantastic exercise for targeting and strengthening the triceps muscles in your upper arms. This exercise also engages your shoulders, chest, and core muscles, making it a great addition to any upper body workout routine. To perform this exercise, you will need a stable elevated surface, such as a bench, chair, or step, to support your body weight. Begin by kneeling in front of the elevated surface, facing away from it. Position your hands shoulder-width apart on the edge of the platform with your fingers pointing forward. Next, lower your body by bending your elbows and keeping them close to your sides. Your hips will move forward as you lower yourself towards the ground. Aim to lower yourself until your upper arms are parallel to the ground or slightly below. Once you feel the stretch in your triceps, push through your hands and straighten your arms to return to the starting position. Repeat this movement for the desired number of repetitions. As with any exercise, it's important to maintain proper form throughout the movement. Keep your core engaged and avoid overarching your lower back. Breathe steadily and avoid straining or jerking your body to perform the exercise. Remember to start with a weight or resistance level that challenges you but still allows for proper form. Gradually increase the resistance as you become stronger and more comfortable with the exercise. Including the Assisted Triceps Dip (kneeling) in your workout routine can help you develop strong and toned triceps while also contributing to overall upper body strength. Pair it with exercises that target other muscle groups for a well-rounded workout.


  • Start by setting up a sturdy chair or bench behind you.
  • Sit on the edge of the chair or bench and place your hands on the edge, fingers pointing towards your body.
  • Slide your feet forward and lower your body down towards the floor, bending your elbows to about 90 degrees.
  • Keep your back close to the chair or bench throughout the movement.
  • Push through your palms and extend your arms to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your triceps throughout the movement for maximum muscle activation.
  • Use a resistance band or assistance machine to help you perform the exercise if you are unable to do the full range of motion.
  • Maintain proper body alignment by keeping your chest lifted, shoulders back, and core engaged.
  • Gradually increase the resistance or decrease the assistance as you get stronger to continually challenge your triceps.
  • Control the movement both on the way down and on the way up to ensure proper muscle activation and prevent injury.
  • Include triceps-specific exercises such as overhead triceps extensions and triceps pushdowns in your workout routine to fully develop the muscle group.
  • Properly warm up your triceps before starting the exercise to increase blood flow and decrease the risk of injury.
  • Pay attention to your breathing during the exercise: exhale as you push yourself up and inhale as you lower your body.
  • Always listen to your body and avoid any exercise that causes pain or discomfort in your joints or muscles.
  • Incorporate variations of triceps dips, such as bench dips or parallel bar dips, to target the triceps from different angles and avoid muscle adaptation.


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