# How to Do Tricep Dip

Learn how to do the Tricep Dip with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Bench

## Muscles worked

triceps, chest, shoulders

## How to do it: step by step

- Sit on the edge of a sturdy bench or chair with hands gripping the edge beside your hips.
- Walk your feet out and lift your hips off the seat.
- Bend your elbows to lower your body until your upper arms are about parallel to the floor.
- Keep your back close to the bench and your shoulders down.
- Press through your palms to straighten your arms.
- Repeat without shrugging or flaring your elbows wide.

## Tips

- Bend your knees to make the move easier, or straighten them to make it harder.
- Stop if you feel pain in the front of the shoulders.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Tricep Dip work?

The Tricep Dip mainly works the triceps, chest, shoulders.

### How many reps of the Tricep Dip should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Tricep Dip good for beginners?

It can be. The Tricep Dip is an intermediate move, so learn the basic version first and build up gradually.