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Triceps Dip Stretch

Triceps Dip Stretch

The Triceps Dip Stretch is a fantastic exercise that targets and stretches the triceps muscle group. Triceps are the muscles located at the back of your upper arms, responsible for extending the elbow joint. This stretch not only helps to improve the flexibility and mobility of your triceps but can also enhance your overall upper body strength. Performing the Triceps Dip Stretch involves positioning your hands shoulder-width apart on a stable surface, such as a bench or chair, with your fingers facing forward. Next, you lower your body downward by bending your elbows, while keeping your chest lifted and your core engaged. This movement creates a deep stretch in your triceps, effectively elongating the muscle fibers. Incorporating the Triceps Dip Stretch into your regular workout routine can have several benefits. Firstly, it can help to alleviate tightness and stiffness in the triceps, which often occurs due to activities involving repetitive arm movements, such as weightlifting or sports like tennis. Secondly, stretching the triceps can improve their flexibility, allowing you to achieve a greater range of motion during exercises like push-ups or overhead presses. Lastly, by regularly stretching your triceps, you can enhance muscular balance and reduce the risk of imbalances that can lead to poor posture or shoulder injuries. Remember, maintaining proper form while performing the Triceps Dip Stretch is essential for maximizing its effectiveness and minimizing the risk of injury. If you experience any discomfort or pain during the stretch, it's crucial to stop immediately and consult with a fitness professional to ensure you are performing the exercise correctly for your body's needs. Regularly incorporating the Triceps Dip Stretch into your fitness routine can be an excellent addition to your upper body training, aiding in the development of stronger and more flexible triceps.


  • Sit on the edge of a sturdy bench or chair with your feet flat on the ground.
  • Place your hands on the edge of the bench, fingers pointing forward.
  • Carefully scoot your hips off the bench, supporting your body weight with your arms.
  • Bend your elbows slowly, lowering your hips toward the ground.
  • Stop when your upper arms are parallel to the ground, keeping your elbows at a 90-degree angle.
  • Hold this stretched position for a few seconds.
  • 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 proper form and technique to ensure optimal stretching of the triceps muscles.
  • Engage your core muscles throughout the exercise to maintain stability and prevent unnecessary strain.
  • Gradually increase the depth of the stretch as your flexibility improves over time.
  • Make sure to keep your shoulders relaxed and drawn down away from your ears.
  • Control your breathing throughout the stretch, inhaling deeply through your nose and exhaling through your mouth.
  • Before performing the triceps dip stretch, warm up your triceps muscles with gentle dynamic movements.
  • Consider incorporating resistance bands or weights for added resistance and a more challenging workout.
  • Listen to your body and avoid pushing yourself too hard. Be mindful of any discomfort or pain, and modify the intensity if needed.
  • Incorporate the triceps dip stretch into a well-rounded upper body workout routine to target multiple muscle groups effectively.
  • Remember to avoid locking out your elbows during the stretch to prevent unnecessary stress on the joints.

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