Tricep Dips
Hands on bench behind you, fingers forward; walk feet out and lift hips off edge. Lower by bending elbows close to your sides to ~90°, chest up, shoulders down. Press through palms to rise, strengthening triceps.
Muscles worked
Primary
Equipment
Bench
How to do it
- Sit on a bench and place your hands on the edge next to your hips, fingers pointing forward.
- Walk your feet out and slide your hips off the bench so the arms hold your weight.
- Lower the hips by bending the elbows straight back, keeping them close to your sides.
- Stop when the upper arms are roughly parallel to the floor.
- Press through the palms to extend the elbows back to lockout.
- Keep the chest tall and the shoulders pulled down through every rep.
Watch for
- Shoulders rolling forward as the hips drop.
- Elbows flaring out to the sides.
- Hips drifting away from the bench.
Breathing
Inhale as you lower, exhale as you press back up.
Tip
Bend the knees to ease the load or extend the legs straight to make it harder. Keep the elbows tracking back, not out.
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