Tricep Dips
Stronger triceps. Better you.
A bodyweight move that tones and strengthens the back of your arms using just a sturdy chair, bench, or step. Great for building upper-body strength anywhere, anytime.
Benefits
- Builds triceps strength
- Tones the back of your arms
- Improves upper-body strength
- Boosts shoulder stability
- No equipment needed — just a chair
- Great for all fitness levels
Muscles worked
Triceps Shoulders Chest Core
Step by step
1
Start
Sit on the edge of a sturdy chair or bench, hands gripping the edge beside your hips, feet flat on the floor.
2
Off the edge
Slide your hips forward off the seat so your arms support your weight.
3
Lower
Bend your elbows straight back and lower your hips toward the floor until your elbows reach about 90 degrees.
4
Push up
Press through your palms to straighten your arms and lift back up. Repeat.
Tips for best form
Do it right.
- Keep your elbows pointing straight back, not flaring out
- Keep your back close to the chair
- Lower until elbows reach about 90°
- Keep your shoulders down, away from your ears
- Engage your core throughout
Find your version
1. Bent-Knee DipsBeginner
- Feet close in
- Reduces load
2. Straight-Leg DipsIntermediate
- Legs extended
- More challenge
3. Feet-Elevated DipsAdvanced
- Feet on a second surface
- Maximum difficulty
Common mistakes to avoid
- Elbows flaring out to the sides
- Going too low and straining shoulders
- Hips drifting too far forward
- Shrugging your shoulders
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 6–10 | 2–3 | 45–60 sec |
| Intermediate | 10–15 | 3–4 | 45 sec |
| Advanced | 15+ | 3–4 | 30–45 sec |
Tips for best results
- Use a sturdy, stable surface
- Lower with control — don't drop
- Keep elbows tracking straight back
- Stop if you feel shoulder pain
- Build up reps gradually