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A basic body-weight exercise that isolate the muscles at the back of the upper arm. Tricep dips don’t require much equipment: if you don’t have a bench or fit ball, you can always do them on the ground.

Step 1
Position your hands shoulder-width apart on a bench, chair, fitball or the ground. You should be supporting your body weight on your toes and forearms. keep your torso straight.

Step 2
Bending at the elbow, keep your arms next to your sides and slowly lower your chest to hover just above the ground.

Step 3
Pressing into your palms firmly, extend through the elbows to raise your body. Keep your torso rigid as you perform the movement. Repeat.

When straightening your arms, keep a slight bend in your elbows to keep tension on your triceps and off your elbow joints. Bend your legs at the knees to reduce resistance.