Exercise How To: Triceps Dips

Muscles Worked: Triceps.

Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out a few inches in front of you so that your glutes are no longer over the bench. Your knees should be at 90 degrees directly over your ankles.

Action: Bend your elbows and slowly lower your body to the ground. Stop when your elbows are at 90-degrees.

Push up on the bench with your hands and extend your arms to return to the starting position.

Muscles Worked

Tricep Muscles

More Exercises Requiring No Equipment

Ab Twist
Back and Forth Lunges: Body Weight Only
Lunges: Body Weight Only
Push Ups: Body Weight Only
Squat with Calf Raise: Body Weight Only
Squats: Body Weight Only
Flutter Kicks
Glute Kickbacks
Jog in Place
Modified Pushup
Pilates Crunch
Pilates Crunch with 45-Degree Hold
Planks
Side Seated Leg Lifts
Superman
Wall Sits

 

 

Tips for Triceps Dips:

  1. You may push off with your feet if you need assistance.

  2. To make the Triceps Dips more difficult, walk your feet out so that they are fully extended. Cross your feet over each other.

  3. To further increase difficulty, place your feet on a chair or on another bench.

Wish you could take these instructions with you to the gym? Download the cheat sheet! (PDF)