TETSUTriceps Dip
The Triceps Dip is a bodyweight exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
tricepsupper arms
chestshoulders
body weight
How to do the Triceps Dip
- Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- Slide your butt off the bench, supporting your weight with your hands.
- Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Triceps Dip work?
The Triceps Dip primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Triceps Dip?
None. The Triceps Dip uses your body weight only, so you can do it anywhere.
How many sets and reps of the Triceps Dip should I do?
3 to 4 sets of 10 to 15 controlled reps of the Triceps Dip suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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