Tricep Dips

Tricep Dips:

Tricep Dips are a compound exercise which utilize both the elbows and the shoulder joint for the movement. While one variation requires a special piece of equipment, the other variation requires no equipment, making it an exercise you can do almost anywhere. But avoid this exercise if you have shoulder problems. Here we describe both variations and how to perform them correctly.


Correct Form Of Tricep Dips:

There are two ways to perform tricep dips exercise. While one can be performed almost anywhere, called seated tricep dips, the other needs special equipment, and is called the hanging tricep dips. First we will explain the hanging variation.

1. Hanging Tricep Dips:


 To perform the hanging tricep dips, follow these steps:

  • Find a captain’s chair or anything that has two bars coming out of it. Grab the handles and rest the weight of your whole body on your arms. Feet will be in mid-air. If the bar can be adjusted, adjust it to shoulder-width apart.
  • Do not lock your elbows as this will create unnecessary stress on them. Keep your elbows slightly bent. This is the starting position.
  • Inhale as you take your body down, to the point where your upper arms are parallel to the floor. Make sure your lower arms are perpendicular to the floor. The key is to keep your body as straight as possible, and avoid leaning forward.
  • When your shoulders and elbows are at approximately the same level, push up. Exhale as you push your body upwards. Remember-Do not lock your elbows at the top. Push yourself up using your triceps.
  • Make sure you do not fold and cross your legs behind you. This will make you lean forward and this brings into play the chest muscles, which we are not working on here.
  • Make sure you don’t go down below a level, as this will put a lot of strain on your shoulders. Also make sure you keep your rep count slow, to extract maximum juice from your triceps.
Hanging Tricep Dips

2. Seated Tricep Dips


Seated tricep dips is useful for people who are beginners or who are constantly on the move. This exercise requires no special equipment and can be performed using a bench, a table, in your kitchen, at your bus shelter, practically anywhere where you can find a raised platform ! Here are the steps to perform this exercise.

  • Sit on a bench or a slightly raised platform and place your hands next to your hips. Bring your hips and legs forward, so that your entire upper body and torso is supported by your hands.
  • Straighten out your arms and keep a bend at the elbows, to keep the strain off your elbows and on your triceps.
  • Lower your hips down and bend your elbows (not more than 90 degrees), so that the entire pressure comes on your triceps. Keep your shoulders down.
  • Push back up using your hands, without locking your elbows at the top. Repeat 12-15 times in one set.
  • Make sure you keep your shoulders down to avoid injuring your ears. Keep your hips as close to the bench as possible, because we want to work on your triceps, not your shoulders.
  • You can straighten out your legs as this increases the difficulty level. Also, you can join your feet to decrease difficulty, while elevate them on a bench to increase resistance.
Seated Tricep Dips Video

Muscles Used In Tricep Dips Exercise:



Triceps Kickbacks

Triceps Extensions

Close Grip Bench Press

Triceps Press

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