Tricep Dips

How to Do Tricep Bench Dips
  • Sit on the edge of a stable chair, weight bench, or step and grip the edge next to your hips.
  • Your fingers should be pointed at your feet, your legs extended, and your feet about hip-width apart, with your heels touching the ground. Look straight ahead with your chin up.
  • Press into your palms to lift your body and slide forward just far enough that your buttocks clear the edge of the chair.
  • Lower yourself until your elbows are bent between 45 and 90 degrees. Control the movement throughout the range of motion.
  • Push yourself back up slowly until your arms are almost straight, and repeat.
What Muscles Do Triceps Dips Work?

Triceps dips primarily target the triceps brachii, which is the large muscle on the back of your upper arm. This exercise also engages the deltoids (shoulders), pectorals (chest), and the muscles of the forearm to a lesser extent. Additionally, when performed with proper form, triceps dips engage the muscles of the core and stabilizers to help maintain balance and posture during the movement. The triceps brachii is responsible for the extension of the elbow, making it the main muscle worked during this exercise.

Benefits of Triceps Dips

Triceps dips are an effective exercise for targeting the triceps brachii in the back of the upper arm, as well as engaging the core to stabilize the body. The triceps play a key role in extending the elbows and are used in everyday activities like pushing a lawnmower or shopping cart. Maintaining strong triceps helps prevent muscle imbalances, especially in sports that emphasize pulling movements, reducing the risk of injury.

What are Variations of Triceps Dips?

Triceps Dip with Bent Knees: This variation of triceps dips is easier than the traditional version, as it involves bending the knees instead of keeping the legs straight. The added support from the legs reduces the strain on the shoulder joints.

Triceps Dips with Two Chairs: To increase the intensity of triceps dips, use two chairs or sturdy benches—one to support your upper body and the other for your lower body. This variation requires you to lift more of your body weight.

  • Place the chairs facing each other, about 3 feet apart.
  • Sit on the edge of one chair and grip the edge with your hands.
  • Place your heels on the edge of the other chair and hold yourself up using your triceps.
  • Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees.
  • Push yourself back up to the start position and repeat. Go slowly and control the movement throughout the range of motion.
Resource:

Kovar, E. (2021, May 24). The chair dip: A triceps exercise. Verywell Fit. https://www.verywellfit.com/the-chair-dip-triceps-exercise-3120734