Triceps Dip

Triceps Dip

Triceps, Upper arms · Body weight

Target muscles

Triceps brachii

Also works

Anterior deltoidPectoralis major sternal headLatissimus dorsiLevator scapulaePectoralis major clavicular head

The Triceps Dip is a powerful exercise that targets and strengthens your triceps, shoulders, and chest, enhancing overall upper body strength. It is ideal for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's ability. People would want to do this exercise not only to build muscle and improve upper body strength, but also to increase stability, functional fitness, and promote better posture.

How to do it

  1. 1Place your hands shoulder-width apart on the bench or chair, extend your legs out in front of you, and move your body forward so that your back is just in front of the bench.
  2. 2Slowly lower your body by bending your elbows until they form a 90-degree angle, ensuring your back is close to the bench.
  3. 3Once you reach the bottom of the movement, push your body back up using your triceps to bring your body back to the starting position.
  4. 4Repeat this movement for your desired number of repetitions, ensuring to maintain proper form throughout the exercise.

Tips

  • Lowering Your Body: Bend your elbows to slowly lower your body towards the floor until your elbows are at a 90-degree angle. Ensure your back is close to the bench throughout this movement. Common Mistake: Some people tend to move their body too far away from the bench, which puts unnecessary strain on the shoulders.
  • Maintaining Form: Keep your core engaged and your shoulders down and back during the exercise. This helps to maintain proper form and targets the triceps more effectively.

Related exercises

Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits