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how to do tricep dips

Tricep dips are an intermediate-level bodyweight exercise that primarily works your triceps, with support from your chest, shoulders. No equipment needed — your bodyweight and a bit of floor space are enough.

primary musclestriceps
also workschest, shoulders
levelintermediate
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Sit on the edge of a chair with your hands placed next to your hips, gripping the edge of the chair.
  2. Extend your legs out in front of you with your heels on the floor and your legs straight.
  3. Slide your hips off the chair and lower your body by bending your elbows until they form a 90-degree angle.
  4. Push through your palms to extend your elbows and lift your body back up to the starting position. Repeat for the desired number of repetitions.

form tips from the wandelbar coaches

  • Keep your back close to the chair to maintain proper form and avoid straining your shoulders.
  • Avoid locking your elbows at the top of the movement to keep tension on your triceps.
  • Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
tricep dips bodyweight triceps exercise — proper form demonstration
tricep dips — correct starting position

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never wonder what to train next

tricep dips is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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