Assisted Standing Triceps Dip

Assisted Standing Triceps Dip

The Assisted Standing Triceps Dip is a highly effective exercise that targets the triceps, the muscles located on the back of the upper arm. It is a compound movement that engages multiple muscles groups simultaneously, making it an excellent choice for strengthening and toning the arms. To perform the Assisted Standing Triceps Dip, you will need a sturdy, waist-high surface, such as a chair or a bench, to assist your body weight. The exercise involves bending your arms at the elbows and lowering your body towards the surface while keeping your back close to it. The triceps muscles contract to extend your elbows, pushing your body back up to the starting position. Engaging the triceps in your fitness routine is essential not only for aesthetic purposes but also for functional movements. Strong triceps are crucial in various daily activities involving pushing, lifting, and carrying objects. Additionally, toned arms can boost your self-confidence and overall appearance. It is important to note that proper form and technique are key to performing the Assisted Standing Triceps Dip safely and effectively. This exercise can be modified to suit different fitness levels by adjusting the distance between your legs, using different angles, or incorporating resistance bands. Remember to warm up before attempting this exercise and listen to your body to avoid any discomfort or strain. Incorporate the Assisted Standing Triceps Dip into your workout routine, and you'll be well on your way to building stronger, sculpted arms.


  • Start by placing a sturdy chair or a bench behind you.
  • Sit on the edge of the chair with both hands gripping the edge close to your hips, fingers pointing forward.
  • Slowly walk your feet forward a few steps, sliding your buttocks off the chair.
  • Keep your legs extended in front of you with your heels touching the floor.
  • Bend your elbows and lower your body while keeping your back close to the chair.
  • Lower yourself until your upper arms are parallel to the floor, creating a 90-degree angle at the elbows.
  • Pause briefly and then push through your hands to extend your elbows and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on your form and technique to ensure proper muscle activation
  • Increase the difficulty gradually by reducing the amount of assistance used
  • Engage your core muscles throughout the movement to provide stability
  • Keep a steady and controlled pace during the exercise
  • Include a variety of triceps exercises in your routine to target the muscles from different angles
  • Pay attention to your grip and hand placement to optimize muscle activation
  • Incorporate triceps stretches after your workout to maintain flexibility and prevent muscle imbalances
  • Listen to your body and adjust the intensity or range of motion based on your individual fitness level
  • Fuel your body with proper nutrition to support muscle growth and recovery
  • Stay consistent with your workouts and gradually increase the resistance or difficulty over time


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