Triceps Dip

Triceps Dip


This exercise involves using a dip bar or bench to target the triceps muscles in the back of the upper arms. The movement involves lowering the body down towards the ground and then pushing back up using the strength of the triceps.

Muscle Group

Equipment Required

Triceps Dip Instructions

  1. Find a sturdy surface to use as a dip station, such as parallel bars or the edge of a bench or chair.
  2. Place your hands on the surface with your fingers facing forward and your palms flat.
  3. Extend your legs out in front of you and lower your body down by bending your elbows, keeping your back straight.
  4. Lower yourself until your arms form a 90-degree angle, then push yourself back up to the starting position.
  5. Repeat for desired number of reps.

Triceps Dip Form & Visual

Triceps Dip

Triceps Dip Benefits

  • Targets the triceps muscles, helping to tone and strengthen them
  • Engages the chest, shoulders, and core muscles, providing a full upper body workout
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
  • Improves overall upper body strength and endurance
  • May help to improve posture and reduce the risk of shoulder injuries

Triceps Dip Muscles Worked

  • Triceps
  • Chest
  • Shoulders

Triceps Dip Variations & Alternatives

  • Weighted Triceps Dip
  • Single Leg Triceps Dip
  • Triceps Dip with Knee Tuck
  • Triceps Dip with Leg Extension
  • Triceps Dip with Toe Touch