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How to Do Triceps Dips

The Basic Bodyweight Triceps Exercise That Works

Toning your triceps — the muscles that run on the backside of your upper arm, from your shoulder to your elbow — is one way to easily tone your arms. A basic body-weight exercise, triceps dips don't require much equipment: if you don't have a bench, you can always do them on the ground.

Here's how to do this move:

  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Do 15 to 20 reps per set and aim to do two to three sets.

Image Source: POPSUGAR Photography
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Join The Conversation
Dublin62505 Dublin62505 7 years
These are one of my favorite exercises. I ramp it up a notch and put my feet up on another bench and add a weighted plate. This exercise definitely gets rid of the jiggly puff on your arms. Feel the burn! I wish I could say I liked push-ups as much as tricep dips. Push-ups are the bane of my existence. Don't like those puppies!
Dublin62505 Dublin62505 7 years
These are one of my favorite exercises. I ramp it up a notch and put my feet up on another bench and add a weighted plate. This exercise definitely gets rid of the jiggly puff on your arms. Feel the burn! I wish I could say I liked push-ups as much as tricep dips. Push-ups are the bane of my existence. Don't like those puppies!
freegracefrom freegracefrom 7 years
Triceps are my weakest muscles, for sure. :(
smellen smellen 7 years
i've been doing these in my arm routine, as i try to move away from strictly using the weight machines.and this is where i always tend to get the muscle "shake" we were just talking about ;) also probably b/c these tend to come last in the routine....i should switch it up more often.
smellen smellen 7 years
i've been doing these in my arm routine, as i try to move away from strictly using the weight machines. and this is where i always tend to get the muscle "shake" we were just talking about ;) also probably b/c these tend to come last in the routine....i should switch it up more often.
ccsugar ccsugar 7 years
I hate tricep dips too!!! To make them hard I extend my legs out rather than bend them.
JennaV JennaV 7 years
Tricep dips are the devil :mob: :ouch:
aimeeb aimeeb 7 years
I'll have to try this.
aimeeb aimeeb 7 years
I'll have to try this.
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