How to do the Triceps Dip
Triceps Dip is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Triceps Dip demonstration · © GymiaFit
Triceps Dip at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Triceps Dip step by step
- 1Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
- 2Slide your butt off the bench, supporting your weight with your hands.
- 3Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Triceps Dip — questions
What muscles does the Triceps Dip work?
The Triceps Dip primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Triceps Dip?
None — the Triceps Dip uses your bodyweight only, so it works at home with nothing but floor space.
Is the Triceps Dip suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Triceps Dip?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Triceps Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.