Tricep Dips

Beginner Level of Difficulty

The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.


Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Exercise Instructions

tricep dips - step 1

Step 1

Place your hands beside you on the bench with your feet placed out in front of you.

tricep dips - step 2

Step 2

Keeping your back straight and your tailbone close to the bench, lower yourself until your arms are at a 90 degree.

tricep dips - step 3

Step 3

Raise yourself back up to the starting position by fully extending your arms and contracting your tricep muscles. Repeat action.