PDF download Download Article PDF download Download Article

Tricep dips are an exercise that you can use to build your arms at home, at the gym, or even on a park bench during your morning run. The dip’s accessibility makes it a versatile exercise, but you need to be careful about form to stay safe and get the best results. Try tricep dips on a workout bench, on the floor, and using a dip machine at the gym to see which method works best for you.

Method 1
Method 1 of 3:

Using a Bench or Chair

PDF download Download Article
  1. [1] Bring your arms down along your sides and rest your palms on your chair, wrapping your fingers under the front of the seat. Straighten your legs out in front of you and place your heels firmly on the ground. [2]
    • Your seat should be stable enough that it doesn’t topple forward while you work. A workout bench is ideal if you have access to one.
    • If you don't have a chair or bench, the edge of your bed will work too. [3]
  2. Watermark wikiHow to Do Tricep Dips
    Driving your weight into the palms of your hands and the soles of your feet, move your bottom forward until it’s completely off the chair. Keep your elbows tucked behind you, your shoulder blades back and down, and your forearms perpendicular to the floor.
    • Position your hands so that your fingers are facing forward rather than out to the side.
    Advertisement
  3. Watermark wikiHow to Do Tricep Dips
    Engage your triceps as you dip down so that your lowering motion is slow and controlled. Keep your elbows tucked straight back behind you instead of letting them flare out to get the best control for this exercise. [4]
    • Don’t let your bottom touch the floor. If you can’t get down to a 90-degree angle to start, that’s perfectly normal. It’s better to not dip all the way to 90-degrees than to dip too far too fast.
  4. Watermark wikiHow to Do Tricep Dips
    Pause for 1-2 seconds at the bottom of your dip to make sure your motions are in-control. Then, engage your triceps to press your body back up, bringing your arms straight. Straighten your arm completely at the top of the move.
  5. Watermark wikiHow to Do Tricep Dips
    If you are a beginner, start by building your strength rather than going all-out with tricep dips. Start your routine with 5-7 dips per set. Once you feel like you can safely and comfortably complete that, gradually increase the number of dips you do by 1 or 2 at a time. [5]
  6. Advertisement
Method 2
Method 2 of 3:

Performing Floor Dips

PDF download Download Article
  1. Keep your back straight and reach your arms back behind you, placing your palms flat on the floor. Face your fingers toward your hips. [6]
  2. Watermark wikiHow to Do Tricep Dips
    Push through the palms of your hands and the soles of your feet to support your weight. Your hips should hover 4–6 inches (10–15 cm) off the ground.
    • If hovering your hips is too difficult, you can use foam blocks under your buttocks to help support you. You still need to engage your arms, but blocks can help you get used to the motion by offering some additional support.
  3. Watermark wikiHow to Do Tricep Dips
    While keeping your shoulder blades down and back, bend your elbows until they reach a 90-degree angle or until your bottom hits the mat, whichever comes first. Be sure to keep your elbows tucked directly behind you to keep you stable and keep your arms engaged.
    • Lower yourself slowly and with controlled movements.
  4. Watermark wikiHow to Do Tricep Dips
    Pause for a second at the bottom of your dip. Then, straighten your elbows to press yourself back to your starting position. It’s okay to slightly bend your elbows once you’re back in the starting position. [7]
    • Continue using controlled movements for the best results.
  5. Watermark wikiHow to Do Tricep Dips
    A set of 5-7 reps is usually a good place for beginners. If you struggle with that, rest between your repetitions and do as many as you can while maintaining your form and avoiding pain. As you build your strength, you will be able to add additional reps to each set.
    • You can also add an additional challenge to the exercise by lifting one leg and bringing it parallel to the floor.
  6. Advertisement
Method 3
Method 3 of 3:

Working at a Dip Station

PDF download Download Article
  1. Face the dip station and put your arms over the bars so your fingers point towards the floor. Lift your bodyweight and practice supporting yourself while your arms are straight. Make sure your shoulder blades are back and down so you avoid shoulder injury. [8]
    • Keep your head facing forward and keep your neck and spine straight.
    • If you can’t lift your bodyweight, use the steps built into the station or a stool to pull yourself up.
  2. Watermark wikiHow to Do Tricep Dips
    Dip assist machines will support your legs as you work. If you are using parallel dip bars rather than an assisted machine, pull your legs behind you so that you are hovering to start the exercise. [9]
    • You will need enough room under you to ensure that you can dip down without hitting anything. If you can, bring your calves directly behind your knees parallel to the ground.
    • If you can’t support your weight, suspend a resistance band between the bars and put your knees on it. This should relieve some of the weight. [10]
  3. Watermark wikiHow to Do Tricep Dips
    Dip yourself down into your station by bending your elbows. Keep them tucked in behind you so that they don’t stick out as you drop down. [11]
    • Your dip should be a slow, controlled motion. Dipping too far could cause serious injury. Keep your shoulder blades back and down to limit your range of motion and stay safe. If you feel you cannot control your motions on parallel bars, look for an assisted dip machine to help you support some of your weight.
  4. Watermark wikiHow to Do Tricep Dips
    Straighten your elbows and push yourself up back to your starting position. Leave your arms slightly bent so your elbow doesn’t lock. If you feel like you cannot complete the dips, continue building up strength doing bench dips. [12]
    • Keep your legs kicked back behind you. You do not want to drop them to support yourself between reps.
  5. Watermark wikiHow to Do Tricep Dips
    If you are new to tricep dips, start with a set of 5-7 reps. If you struggle to complete this, just do as many as you can safely and comfortably. As you build your strength, you can add onto your set 1-2 reps at a time. [13]
  6. Advertisement

Expert Q&A

Ask a Question
      Advertisement

      Tips

      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Thanks for submitting a tip for review!

      About This Article

      Thanks to all authors for creating a page that has been read 37,876 times.

      Reader Success Stories

      • Jeff Bob

        Apr 13, 2020

        "I was able to complete some work. Thanks."
      Share your story

      Did this article help you?

      Advertisement