Triceps Dip

Triceps Dip

The Triceps Dip is a highly effective exercise that primarily targets the triceps muscles, located on the back of your upper arms. It is a compound movement that also engages the shoulders and chest, making it a great exercise for toning and strengthening the upper body. To perform the Triceps Dip, you'll need a stable surface like a bench, chair, or dip bar. Begin by sitting on the edge of the bench or chair, placing your hands on either side of your hips, fingers facing forward. Slowly walk your feet forward, sliding your buttocks off the edge of the bench. From this starting position, lower your body down by bending your elbows, keeping them pointed straight back behind you. Aim to lower your body until your arms are at about a 90-degree angle, or until you feel a stretch in your triceps. Once you reach the bottom position, push through your palms to extend your arms and raise your body back up to the starting position. It is important to maintain proper form throughout the exercise. Avoid locking your elbows or allowing your shoulders to shrug up towards your ears. Engage your core muscles to keep your body stable and avoid any excessive swinging or dipping of the hips. To increase the challenge of the Triceps Dip, you can add weight by placing a dumbbell between your legs or wearing a weighted vest. Alternatively, to make it easier, you can bend your knees and place your feet on the floor, providing some support and reducing the amount of body weight you are lifting. Include the Triceps Dip in your upper body workout routine to develop stronger triceps and enhance your overall arm strength. Remember to always warm up before exercising, listen to your body, and start with a weight or variation that is appropriate for your fitness level.


  • Sit on the edge of a bench or chair, with your hands gripping the edge of the seat and your fingers facing forward.
  • Slide your buttocks off the seat, supporting your weight with your hands. Make sure your feet are planted firmly on the ground and your knees are bent.
  • Slowly lower your body by bending at the elbows. Keep your elbows pointed backwards, close to your body, and lower yourself until your upper arms are parallel to the ground.
  • Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your triceps muscles throughout the entire exercise.
  • Maintain proper form by keeping your shoulders down and back, and your chest lifted.
  • Start with a comfortable height for your dip bars or elevated surface and gradually increase the intensity as you get stronger.
  • Incorporate different variations of triceps dips, such as using different hand positions, to target the muscles from different angles.
  • Don't forget to warm up your muscles before performing triceps dips to prevent injury.
  • Gradually increase the number of repetitions and sets as your triceps strength improves.
  • Ensure you have a stable surface or equipment to perform triceps dips to maintain balance and stability.
  • Engage your core muscles to help stabilize your body throughout the movement.
  • Breathe out as you push yourself up and breathe in as you lower yourself down.
  • Listen to your body and avoid any pain or discomfort during the exercise.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine