Triceps Dip
Triceps Dip Exercise Description
The Triceps Dip is a bodyweight pressing exercise that emphasizes elbow extension to train the triceps brachii, with assistance from the chest (pectoralis major) and the front of the shoulders (anterior deltoids). Performed with the hands on a stable bench or box and the feet on the floor, it challenges upper‑arm strength while requiring steady shoulder positioning from the scapular stabilizers. The key is to keep the torso close to the bench, maintain a neutral spine, and control both the lowering and pressing phases. Depth should remain within a controlled range—commonly around a 90‑degree elbow bend—so the shoulders stay depressed (down) and do not roll forward. With precise alignment and tempo, the triceps dip offers a clear, equipment‑light way to practice the pressing pattern using your own body weight.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head, Triceps Brachii - Long Head, Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Rhomboid Major, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep, Inner Tricep, Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Triceps Dip Exercise
‘- Sit on the front edge of a stable bench. Place hands beside your hips, fingers forward, full palm on the surface.
– Stack wrists under or slightly behind shoulders; spread fingers and grip the edge to keep wrists neutral.
– Step feet forward with heels on the floor. Keep knees bent for easier leverage or legs straight for more challenge.
– Lift hips just off the bench and keep your torso close to the edge; maintain a neutral spine and level ribs.
– Set your shoulders: pull them down and slightly back (scapular depression/retraction). Avoid shrugging.
– Lower with control by bending your elbows so they point mostly backward; keep forearms close to vertical.
– Descend until upper arms are roughly parallel to the floor or elbows near 90 degrees, without the shoulders rolling forward.
– Press through your palms to extend the elbows, driving the shoulders down as you rise.
– Finish tall with elbows straight but not forcefully locked; keep the chest open and neck neutral.
– Throughout, move smoothly, keep your body near the bench, and avoid flaring elbows or letting the hips drift away.
Triceps Dip Tips
‘- Place your full palms on the bench with fingers pointing forward beside your hips.
– Stack your wrists directly under or just behind your shoulders and spread your fingers to help keep wrists neutral.
– Keep your hips and torso close to the bench edge instead of drifting forward.
– Maintain a neutral spine with level ribs, an open chest, and a neutral neck throughout.
– Set your shoulders down and slightly back, avoiding shrugging or letting them roll forward.
– Bend your elbows so they point mostly backward, keeping your forearms close to vertical.
– Lower with control until your upper arms are roughly parallel to the floor or your elbows are near 90 degrees.
– Press through your palms to extend your elbows while actively driving your shoulders down as you rise.
– Finish each rep tall with straight—but not forcefully locked—elbows.
– Move smoothly through both the lowering and pressing phases without letting your elbows flare.
Triceps Dip Beginner Introduction
The Triceps Dip is a classic bodyweight press that uses a stable bench or box for support, with your hands on the edge and your feet grounded. It mainly challenges the back of the upper arms, with extra help from the chest and the front of the shoulders, while the upper back and shoulder area work to hold everything steady. Because it relies on bodyweight rather than heavy equipment, it often fits easily into home or gym routines.
During the movement, the elbows bend and straighten behind you, guiding the body up and down in a smooth, controlled path. The body stays close to the bench and the spine follows its natural curve, so the effort centers on the arms rather than swinging or momentum. The motion usually moves through a moderate range, often stopping when the elbows are roughly at a right angle, which supports shoulder comfort and control. This combination of careful alignment and unhurried tempo helps highlight pressing strength using minimal gear.