Tricep Dips: A Simple but Effective Exercise for Toning Your Arms.

Tricep dips are a great way to work your triceps because you’re using your body weight as resistance. This means that your tricep has to work hard to lift your body, which builds muscle strength and creates a pump.

However, this exercise is not recommended for people with weak shoulders. People who go to the gym regularly and have a lot of experience lifting weights can add external weight by using belts. The main focus of tricep dips is the tricep brachii, which is located behind your bicep.

How to do Bench Dips?

  • Position your hands shoulder-width apart on a weight bench, wall, or chair.
  • With your palms on the bench and knuckles pointed towards your feet, extend your legs in front of you.
  • Push upwards to the starting position, then slowly lower your body until your elbows are at right angles.
  • Keep your elbows as close to your body as possible and maintain tension, hold for a second at the bottom of the movement.
  • Press down on the bench to straighten your elbows and return to the starting position.
  • Sets: 3
  • Reps: 10-8.
  • Rest: 45 seconds.

Benefits of Triceps Dips:

The triceps dip exercise is excellent for working the triceps brachii muscle at the back of the upper arm. Additionally, you must engage your core by keeping your hips off the ground.

We use our triceps for extending our elbows and for pushing motions. This includes activities such as pushing a lawnmower or shopping cart.

It’s important to keep your muscles in balance, especially if you play sports that require a lot of pulling motions. These motions use the biceps, so it’s essential to also maintain strength in the triceps. This will help prevent injury and any imbalances in your muscles.

Advanced Tricep Exercise:

As compared to tricep dips, below are the advanced tricep exercises you can do at the gym.

1. Parallel Bar Tricep Dips

Lift up yourself on the parallel bar with your torso perpendicular to the floor. While maintaining this posture throughout the exercise, bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. Push back to the starting position, but notice that now your elbows are not locked(nearly Straight).

2. Weighted Bench Dips

bench dips

Place your hands on the bench behind yours at shoulder width apart and extend your legs forward at another bench or floor. Your palms parallel to the floor and your fingers toward your hips. Lower your arms by bending your elbows back. When your elbows and shoulders lie in a straight line, push your body up. All the steps are done by using your tricep muscles to move you up and down.

3. Ring Dips

The gymnastic rings are set shoulder-width apart. Get a full grip on the rings with your palms facing inwards. Start with your arms extended and push down into the rings to support your body. Your chest should drop forwards and your elbows should move back to lower yourself in the movement. Your shoulders should descend lower than your elbows, and your hands should stay close to your body. Reverse the movement to push yourself back up.

Common Mistakes

Triceps dips are a great exercise for toning your arms, but there are a few things you need to keep in mind to do them correctly. Avoid these common mistakes so that you can get the most out of your workout and stay safe.

Leaning Forward

When you lean forward during dips, it makes the moving chest dominant. This is great if your goal is to work your chest muscles, but not so good if you’re trying to pump up your tricep.

Hunching Shoulders

When performing triceps dips, keep your shoulders down and away from your ears. Try to keep your neck long throughout the movement.

Locking Elbows

Dips are all about maximizing time under tension. Locking your elbows at the top of the movement releases that tension, so makes sure you keep them straight throughout the exercise.

Dipping Too Low

When doing dips, you want to stay within a comfortable range. That way, you won’t be putting any undue strain on your pecs or shoulder muscles.

Read: How to get tricep look as horseshoe tricep shape.


What are tricep dips good for?

Tricep dips are a great exercise to improve triceps strength and definition, upper body strength, bone density, and calorie burning. Additionally, it can be done with bodyweight or added weight and it’s versatile which makes it easy to fit into any workout routine.

Do dips really work triceps?

Yes, dips are an effective exercise for targeting the triceps muscle. Dips are a compound exercise that involves pushing your body up and down using your arms, which primarily works the triceps muscle.

Do tricep dips build chest?

Tricep dips can also work the chest muscles to some degree, but it’s important to note that tricep dips primarily target the triceps muscle. The chest muscles, or pectoralis muscles, are located in the front of the chest. When performing tricep dips, the chest muscles are also activated to a certain extent as they assist in the movement of the exercise.