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

1. Sit on the edge of a sturdy bench or chair with hands gripping the edge beside your hips.
2. Walk your feet out and lift your hips off the seat.
3. Bend your elbows to lower your body until your upper arms are about parallel to the floor.
4. Keep your back close to the bench and your shoulders down.
5. Press through your palms to straighten your arms.
6. 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.