The tricep dips exercise is one of the simplest and most effective ways to strengthen and define the back of your upper arms. Tricep dips work by extending the elbow against resistance, activating all three heads of the triceps — making them ideal for arm strength and aesthetic development. Knowing how to perform this exercise correctly is important because improper technique can cause unnecessary shoulder or wrist strain.
Whether you’re training at home, in a gym, or on a bench at the park, tricep dips offer a reliable way to build upper-body pushing strength. In this guide, you’ll learn the benefits, form instructions, muscles worked, variations, safety tips, programming strategies, and FAQs — all in a clear and actionable format.
What Are Tricep Dips?
Tricep dips are a bodyweight pressing exercise where you lower and lift your body using your arms. They strengthen the muscles that extend the elbow and stabilize the shoulder. You can perform them on a chair, bench, step, parallel bars, or even the floor.
Benefits of Tricep Dips
- Strengthens all three heads of the triceps
- Improves upper-body pushing power
- Increases arm definition and muscle tone
- Engages shoulders, chest, and core for support
- Can be done anywhere with minimal equipment
- Easily modified for beginners or progressed for advanced lifters
- Supports performance in push-ups, bench presses, and overhead presses
- Helps maintain functional arm strength for daily pushing movements
How to Do Tricep Dips (Step-by-Step)
Setup
- Sit on the edge of a bench or chair.
- Place your hands next to your hips with fingers pointing forward.
- Slide your hips off the edge so your weight is supported by your hands.
- Keep your chest lifted and shoulders pulled down and back.
How to do it
- Bend your elbows straight back and lower your body with control.
- Stop when your elbows reach about a 90-degree angle (or your comfortable depth).
- Press into your palms and extend your elbows to rise back up.
- Keep your torso upright, core firm, and movement slow.
- Repeat for the desired reps.
Trainer Tip
Push through your palms, not your fingers. Keep your shoulders away from your ears the entire time — this protects the shoulder joint and keeps tension on your triceps.
Muscles Worked (Tricep Dips)
Primary Muscles
- Triceps brachii (long, medial, lateral heads)
Secondary Muscles
- Anterior deltoids (front shoulders)
- Pectoralis major (upper chest, depending on torso angle)
- Serratus anterior and scapular stabilizers
- Core muscles (maintaining alignment)
- Forearms and wrist stabilizers
Common Mistakes to Avoid
- Flaring elbows outward — increases shoulder stress
- Shrugging shoulders upward — reduces triceps activation
- Lowering too deeply — can strain the front of the shoulder
- Locking out the elbows aggressively — reduces muscle tension
- Using momentum — reduces training effect
- Letting hips drift far away from the bench — increases leverage and shoulder strain
Safety Tips
- Warm up your shoulders and arms with light mobility and activation work.
- Maintain a controlled pace — avoid dropping too quickly.
- Stop if you feel sharp pain in your shoulders or elbows.
- Keep the movement in a comfortable range if you have existing shoulder issues.
- For wrist discomfort, elevate your hands or use parallel bars.
Tricep Dip Variations (Beginner → Advanced)
1. Bent-Knee Bench Dips (Beginner)
Why it works:
Bending the knees reduces the amount of bodyweight your arms must lift, making this variation easier on the triceps and shoulders. It allows beginners to learn proper elbow path, shoulder depression, and body control without overload.
Muscles worked:
- Triceps brachii (primary)
- Anterior deltoids
- Upper chest (slight involvement)
- Core stabilizers
How to do it:
- Sit on the edge of a bench or chair and place your hands beside your hips.
- Slide your hips forward and bend your knees so your feet stay close to your body.
- Lower your body by bending your elbows straight back.
- Push through your palms to return to the top position.
Trainer Tip:
Keep your elbows pointing backward—not flaring out—to protect your shoulders and maximize triceps activation.
2. Floor Dips (Reverse Tabletop) — Beginner
Why it works:
Floor dips significantly reduce shoulder extension range, making them joint-friendly. This variation teaches proper triceps engagement and elbow extension with minimal stress.
Muscles worked:
- Triceps brachii
- Posterior deltoids (stabilization)
- Upper back stabilizers
- Core muscles
How to do it:
- Sit on the floor, knees bent, feet flat.
- Place your hands behind you with fingers pointing toward your hips.
- Press through your palms and lift your hips slightly.
- Bend your elbows to lower your body, then straighten them to push back up.
Trainer Tip:
Avoid letting your shoulders roll forward—keep your chest open and shoulder blades lightly pulled together.
3. Straight-Leg Bench Dips — Intermediate
Why it works:
Extending the legs increases leverage, placing more load on the triceps. This is the natural progression from bent-knee dips once control and stability improve.
Muscles worked:
- Triceps brachii
- Anterior deltoids
- Pectoralis major
- Core stabilizers
How to do it:
- Sit on a bench and place your hands beside your hips.
- Slide forward and fully extend your legs with heels on the ground.
- Lower your body until elbows reach about 90 degrees.
- Press back up with control.
Trainer Tip:
Keep your hips close to the bench—moving too far forward increases shoulder strain.
4. Feet-Elevated Dips — Intermediate
Why it works:
Elevating the feet increases the downward force on the arms, making the triceps work harder. It also improves shoulder and core strength through higher stabilization demands.
Muscles worked:
- Triceps brachii (increased tension)
- Anterior deltoids
- Chest (secondary)
- Core stabilizers
How to do it:
- Set another bench or box in front of you.
- Place your feet on it while your hands remain on the main bench.
- Lower yourself slowly by bending your elbows.
- Press through your hands to rise back up.
Trainer Tip:
Move in a slow, controlled tempo — the elevated position increases stress on the joints if rushed.
5. Parallel Bar Dips — Advanced
Why it works:
Lifting your full bodyweight increases triceps, chest, and shoulder activation. This variation also trains stability through the scapular stabilizers and core.
Muscles worked:
- Triceps brachii (primary)
- Pectoralis major & minor
- Anterior deltoids
- Serratus anterior
- Core stabilizers
How to do it:
- Grab the parallel bars and lift yourself into the starting position.
- Keep your chest lifted and shoulders depressed.
- Lower your body by bending your elbows until your shoulders reach elbow level.
- Press back up to full elbow extension.
Trainer Tip:
Avoid dropping too low — excessive depth can strain the shoulder capsule.
6. Weighted Dips (Dip Belt or Dumbbell) — Advanced
Why it works:
Adding external load increases intensity for strength and hypertrophy. This variation challenges the entire upper-body pushing chain and accelerates muscle growth.
Muscles worked:
- Triceps brachii (heavy activation)
- Chest (greater involvement under load)
- Anterior deltoids
- Core and scapular stabilizers
How to do it:
- Attach a dip belt or hold a dumbbell between your legs.
- Perform standard parallel bar dips with a controlled pace.
- Maintain strict form and avoid swinging.
Trainer Tip:
Only add weight once you can do 10–12 perfect bodyweight dips — quality precedes loading.
7. Ring Dips — Advanced / Expert
Why it works:
Rings introduce instability, requiring intense shoulder, core, and scapular stabilization. This builds exceptional control, triceps strength, and upper-body coordination.
Muscles worked:
- Triceps brachii
- Chest (high activation due to instability)
- Anterior deltoids
- Rotator cuff muscles
- Serratus anterior
- Core stabilizers
How to do it:
- Hold the rings and stabilize yourself in the top support position.
- Lower your body slowly while keeping the rings close to your torso.
- Press back up, resisting outward ring movement.
Trainer Tip:
Keep your arms tucked close and move slowly — rushing increases instability and risk of shoulder strain.
How to Program Tricep Dips
Use these guidelines based on your training goal:
For Muscle Growth (Hypertrophy)
- 3–4 sets
- 8–15 slow controlled reps
- 60–90 seconds rest
For Strength
- 4–5 sets
- 4–8 reps
- Add weight when possible
- 2–3 minutes rest
For Beginners
- 2–3 sets
- 6–10 reps
- Knees bent or floor dips
Training Frequency
- 1–3× per week depending on experience and recovery
How to Include Tricep Dips in a Workout
- Add them to upper-body push days
- Pair them with push-ups or bench presses
- Use them as a finisher for triceps burnout
- Combine with rowing exercises to balance shoulders
- Use dips early in the session if training strength
FAQ (Tricep Dips)
1. Are tricep dips safe?
Yes, when done with proper form and a comfortable range of motion. Avoid dropping too deep if you have shoulder limitations.
2. Do tricep dips build big arms?
They can significantly develop triceps strength and size when performed consistently with progressive overload.
3. How many tricep dips should I do?
Beginners can start with 2–3 sets of 6–10 reps. Intermediate lifters can aim for 8–15 reps per set.
4. Are bench dips or bar dips better?
Bench dips isolate the triceps more. Bar dips are more challenging and recruit chest and shoulders.
5. Can I do dips every day?
Not recommended — the shoulders and triceps need time to recover. Stick to 1–3 days per week.
6. I feel shoulder pain during dips — what should I do?
Stop immediately. Reduce your depth, switch to floor dips, or strengthen shoulder stabilizers before progressing.
7. Can beginners do tricep dips?
Absolutely — starting with bent-knee or floor dips is ideal.
Conclusion
Tricep dips are a simple yet highly effective exercise for building stronger, more defined arms. With proper form and smart progression, they can improve pressing strength, enhance upper-body aesthetics, and fit easily into any training routine — from beginner to advanced. Add them to your weekly workouts, take your time perfecting your technique, and you’ll quickly feel the strength gains in your triceps and shoulders.
References
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