Tricep Dips

A triceps-strengthening exercise using the fixed dip handles on a chin/dip machine.

Beginner-Intermediate · Recommended Sets: 3 sets x 8-10 reps · Triceps, Lower Chest, Front Delts

Tricep Dips — Points to Check Today

  • Don't let your shoulders sag too much — Going too deep can damage the front of your shoulder. (Going so deep the shoulders nearly touch the ears)
  • Elbows back, not flared out — If they flare, the strain shifts from the triceps to the shoulders. (Flaring the elbows out to the sides as you lower)
  • Beginners use an assistance band — Reduce the load with a band or foot support to learn the form first. (Dropping suddenly because you can't hold, then bouncing back up)

Tricep Dips — How to Do It / If You're New

  1. Grab the fixed dip handles of the chin/dip machine with both hands and extend your arms to lift your body. Keep your torso upright (to focus on the triceps).
  2. Bring your legs slightly forward and brace your core so your body doesn't swing.
  3. Inhale as you bend your elbows back and lower slowly. Don't let your elbows flare out to the sides.
  4. Once your elbows reach about 90 degrees, exhale and push off the bars to return to the starting position.