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How to do Tricep Dips

Enhance your upper body strength and tone your triceps with our detailed guide on how to perform tricep dips, a highly effective bodyweight exercise.

  • 19 Oct 2023
  • 4 min read

Tricep dips can help you sculpt and strengthen your arms effectively. Whether you are aiming for toned triceps or simply want to enhance your upper body strength, learning how to do tricep dips can enhance your fitness repertoire. This article explains how to do a tricep dip correctly, ensuring you get the most out of this targeted arms workout.


Steps to do tricep dips

Tricep dips may appear challenging, but with the right technique, they can become a rewarding part of your workout routine. Here is a breakdown of how to do tricep dips correctly.


  • Find a sturdy surface

Sit on the edge of a study chair, bench or step with your hands gripping the front edge. Your fingers should point forward, and your palms should be pressed against the surface.


  • Position your body

Slide your hips off the edge of the chair, keeping your knees bent at a 90-degree angle and your feet flat on the floor. Ensure your hands are directly under your shoulders and your fingers securely grip the edge.


  • Bend your elbows

Lower your body by bending your elbows, allowing them to point backwards. Keep your back close to the chair and your shoulders down, away from your ears.


  • Dip down

Lower your body until your elbows are at a 90-degree angle or slightly less. Make sure your upper arms stay parallel to the floor.


  • Push up

Straighten your arms and push through your palms to lift your body back to the starting position. Keep your core muscles active and your chest lifted during the movement.


  • Repeat and maintain control

Perform the exercise with controlled movement, focusing on engaging your triceps. Aim for a steady pace and avoid using momentum to lift yourself.


  • Breathing

Inhale as you lower your body; exhale as you push yourself back up.

Also read:

Safety Tips

Keep your wrist aligned and avoid letting them bend excessively. If you experience wrist discomfort, consider using parallel bars or a dip station to perform the exercise.


Learning how to do a tricep dip can help you target and tone your arm muscles. By mastering the proper form and technique, you will be on your way to achieving stronger and more defined triceps that you may have been aiming for. Incorporate a few tricep dips into your workout routine, and gradually increasing the number of repetitions as you build your strength. Your arms will thank you for the attention, and you will soon confidently flaunt your newfound arm prowess.

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