A tricep dip performed on a workout bench or elevated surface is an excellent entry-level exercise that lays the foundation for more advanced movements, like tricep dips on a dip bar. It’s a simple yet powerful exercise targeting the triceps, shoulders, and chest, making it ideal for building upper-body strength and muscle definition.
With minimal equipment—just a sturdy bench or chair—you can perform bench dips almost anywhere, making them accessible to beginners while offering a solid challenge. They’re particularly beneficial for those looking to tone the back of their arms or build pushing power to boost exercises such as the bench press and overhead press. This exercise is a staple in many workout routines and a go-to move for athletes, gym-goers, and beginners.
Step-by-Step Guide: How to Perform a Tricep Dip
Step 1: Starting Position
- Sit on the edge of a bench or chair with your hands gripping the edge beside your hips.
- Keep your fingers pointing forward, palms firmly planted on the bench.
- Straighten your legs before you, keeping your feet about hip-width apart and heels planted on the floor. You may opt to bend your legs slightly.
- Straighten your arms, lifting your hips off the bench. Keep your chest up and shoulders down.
Step 2: Lowering Phase
- Slowly bend your elbows, lowering your body toward the ground.
- Your elbows should point directly behind you (not out to the sides), forming about a 90-degree angle.
- Lower your hips as comfortably as possible, aiming to bring your upper arms parallel to the floor.
- Keep your back close to the bench to avoid straining your shoulders.
Step 3: Press and Reset
- Push yourself back up once you’ve lowered your body by straightening your arms.
- Focus on engaging your triceps as you press.
- Be mindful to avoid locking out your elbows at the top.
- Repeat the movement for the desired number of sets and reps, maintaining control and form.
RELATED: How to Do a Perfect Plank for Core Strength & Stability
Form Tips
- Keep your shoulders down and away from your ears. This will ensure the focus stays on your triceps and reduce strain on your neck.
- Breathe naturally. Inhale as you lower your body and exhale as you push yourself back up.
- Avoid flaring your elbows. Keep them pointed straight back to target the triceps more effectively and prevent shoulder strain.
- Work through a full range of motion. Delivering a solid stretch to your muscles will help improve muscle growth.
Muscles Worked
The tricep dip primarily targets the triceps brachii, the muscles on the back of your upper arms responsible for extending the elbow. Secondary muscles involved include the pectoralis major (chest) and the anterior deltoid (front of the shoulder), which assist in stabilizing and controlling the movement. Additionally, your core and upper back muscles help maintain balance and posture throughout the exercise.
Benefits of Tricep Dips
Tricep dips are a fantastic addition to any workout routine because they strengthen key upper-body muscles with just your body weight. They help build size and definition in the triceps, improving arm strength and endurance. By engaging the chest and shoulders, dips can also enhance pushing power, which is useful in daily activities like lifting or pushing objects.
In addition to boosting strength, dips improve joint stability and functional fitness, particularly in the shoulder and elbow joints. This can help with injury prevention and improve posture by enhancing shoulder mobility and balance.
Lastly, because it’s a compound movement, the tricep dip is effective for calorie-burning and muscle toning when incorporated into higher-rep circuits.
Common Mistakes and How to Avoid Them
- Elbows flaring out: When your elbows flare, you lose the focus on your triceps and place unnecessary strain on your shoulders. Keep them pointing backward.
- Not lowering enough: If you don’t lower your body far enough, you limit the exercise’s range of motion. Aim for at least a 90-degree elbow bend.
- Using momentum: Relying on swinging or momentum reduces muscle engagement. Instead, control the movement in both the lowering and pressing phases for optimal results.
How to Incorporate Tricep Dips Into a Workout
Tricep dips can seamlessly be integrated into upper-body or full-body workouts.
- For strength, aim for 3-4 sets of 8-12 reps.
- If you’re focusing on endurance or toning, try doing dips in a timed circuit, performing as many reps as possible in 30-45 seconds.
- For beginners, start with bent knees to make the exercise easier, and gradually progress by straightening your legs for added challenge.
Conclusion
Tricep dips are a versatile and effective exercise for building upper-body strength and muscle definition. Whether you’re a beginner or more advanced, incorporating tricep dips into your fitness routine can enhance your pushing power, improve muscle tone, and boost overall functional fitness. Start slow, focus on form, and progressively increase the challenge to keep those gains coming!
Sign up for our newsletter!
