How to Do Tricep Dips
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Exercise Details
Level
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Beginner
Primary Skill
Strength
Body Area
Upper body push
Required Equipment
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Bench
muscles
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Primary
Triceps
Correct Form
1. Place your hands on a bench or chair behind you with your fingers pointing forward.
2. Extend your legs in front of you, keeping your heels on the floor.
3. Lower your body by bending your elbows, keeping your back close to the chair.
4. Dip down until your elbows reach about 90°.
5. Press up through your palms to lift your body back up.
Common Mistake
Don't let your elbows flare out; keep them close to your body to target your triceps.
Pro Tips
1. Keep your elbows pointed back and engage your core to stabilize.
2. Straighten your legs to increase difficulty and bend them to to make it easier.
Alternative Exercises
Triceps
Machine Triceps Dips
Machine Triceps Dips
Beginner
•
Triceps
•
Triceps Dip Machine
1. Sit on the triceps dip machine, back straight against the pad.
2. Grasp the handles with your elbows bent at 90°.
3. Push the handles down by extending your arms fully.
4. Slowly allow the handles to return to the starting position.
Kettlebell Overhead Triceps Extension
Kettlebell Overhead Triceps Extension
Beginner
•
Triceps
•
Kettlebell
1. Stand with your feet shoulder-width apart.
2. Hold a kettlebell with both hands and extend your arms overhead.
3. Bend your elbows to lower the kettlebell behind your head, keeping your upper arms stationary.
4. Push the kettlebell back up to the starting position by straightening your elbows.
Assisted Dips
Assisted Dips
Beginner
•
Triceps
•
1. Set up the machine by adjusting the weight assistance to match your strength level.
2. Place your knees on the pad and grasp dip handlers with an overhand grip.
3. Slowly lower yourself by bending your elbows until your upper arms parallel the ground.
4. Push through your palms to extend your arms and lift your body back up.
Dumbbell Tricep Kickbacks
Dumbbell Tricep Kickbacks
Beginner
•
Triceps
•
Bench
1. Place one knee and one hand on a bench for support, keeping your back flat.
2. Hold a dumbbell in your other hand, with your arm bent at 90° and your upper arm close to your body.
3. Engage your triceps and extend your arm straight back until fully extended.
4. Pause briefly at the top, squeezing your tricep, then slowly return your arm to the starting position and repeat.
5. Complete the set and alternate sides.
Smith Machine Triceps Extension
Smith Machine Triceps Extension
Beginner
•
Triceps
•
Bench
1. Position an incline bench under the Smith machine bar at about 30-45°.
2. Sit on the bench with your feet flat, leaning back with the bar above your head.
3. Grip the bar with an overhand grip, hands slightly closer than shoulder-width apart.
4. Bend your elbows to lower the bar to your head, keeping them close to your ears.
5. Extend your arms fully to press the bar back up, returning it to the starting position.
Cable Tricep Kickbacks
Cable Tricep Kickbacks
Beginner
•
Triceps
•
Crossover Cable Machine
1. Attach a handle to the low pulley of a cable machine and face the machine, holding the handle in one hand.
2. Hinge at your hips, keeping your back straight and your arm arm bent at 90°.
3. Extend your arm straight back, keeping your elbow close to your body.
4. Slowly bend your arm to return the handle to the starting position.
5. Complete the set and alternate sides.
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