Tricep dips are a bodyweight exercise that target the triceps, with extra work from the shoulders and chest. They’re simple to set up, but the details matter: a small change in elbow position or shoulder control can make the move safer and more effective.
If you’re learning how to do tricep dips, start with a stable surface, a controlled range of motion, and a version that matches your strength level. Done well, dips can build upper-body pushing strength without any equipment beyond a sturdy chair or bench.
1. Set Up the Right Way
Use a stable bench, step, or sturdy chair that won’t slide. Sit on the edge with your hands next to your hips, fingers pointing forward or slightly outward, and grip the edge firmly. Walk your feet forward and slide your hips off the surface so your arms support your body.
Start with your knees bent and feet flat on the floor for an easier version. Straightening your legs increases the challenge. Before you move, brace your core, keep your chest lifted, and keep your shoulders away from your ears.
2. Perform the Dip
Lower your body by bending your elbows straight back, not out to the sides. Keep your elbows relatively close to your torso as you descend. Go down only as far as your shoulders feel comfortable—usually until your upper arms are about parallel to the floor, or slightly above that if your mobility is limited.
Press through your palms to return to the starting position. Think about straightening your elbows while keeping your shoulders steady. Use a smooth, controlled pace instead of bouncing at the bottom. Aim for full control on the way down and up.
3. Common Mistakes to Avoid
Don’t let your shoulders shrug upward or roll forward. That can shift stress away from the triceps and toward the shoulder joint. Keep your shoulder blades controlled and your chest open.
Avoid dropping too low if it causes shoulder pain or pinching. Deep dips can feel more intense, but more range is not always better. Also avoid flaring your elbows wide, locking your body into a jerky motion, or letting your hips drift too close to the bench.
If the move feels too hard, make it easier by bending your knees more or keeping your feet closer to your body. If you feel pain in the front of the shoulder, stop and try a different triceps exercise.
4. Make Tricep Dips Work for Your Level
Beginners can start with partial-range bench dips, knee-bent dips, or assisted dips with feet on the floor. Once you can complete clean reps, progress by moving your feet farther out or slowly straightening your legs.
For a simple workout, try 2 to 3 sets of 8 to 12 controlled reps. Rest long enough to keep your form crisp. If you’re tracking reps at home, Fitnit can help with automatic rep counting on many bodyweight exercises and form feedback to catch shaky technique before it turns into bad habits.
Tips
- Keep your elbows pointing back, not out to the sides.
- Lower only as far as your shoulders stay comfortable and stable.
- Use a slower lowering phase to make each rep more effective.
- Choose a stable surface and check that it won’t move before you start.
- Stop if you feel sharp shoulder pain and switch to a gentler triceps exercise.
Sources
- Strength training: Get stronger, leaner, healthier — Mayo Clinic
- Exercise Library — ACE Fitness
- Exercise and fitness — Harvard Health Publishing
Frequently Asked Questions
Are tricep dips safe for beginners?
Yes, if you start with an easier version, use controlled reps, and avoid painful depth. Beginners should prioritize form over volume.
How low should I go on tricep dips?
Lower only until your upper arms are roughly parallel to the floor, or less if your shoulders feel strained. Comfort and control matter more than depth.
Why do my shoulders hurt during dips?
Common reasons include going too deep, shrugging the shoulders, or flaring the elbows. Reduce range, slow down, and check your setup.
What muscles do tricep dips work?
Tricep dips mainly train the triceps, with help from the shoulders and chest.
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