The tricep dips exercise is one of the most effective bodyweight exercises for strengthening and toning the back of your arms. This simple but powerful movement primarily targets the triceps while also engaging the shoulders, chest, and core.
Because tricep dips require minimal equipment, they are ideal for home workouts, gym routines, or bodyweight training programs. When performed with proper form, the exercise helps improve upper-body strength, build muscle definition, and enhance pushing power for movements like push-ups and bench presses.
If you’re looking for a simple arm-strengthening exercise that delivers results, tricep dips are an excellent addition to your workout routine.
How I Do Tricep Dips (Using a mat)
- Start by sitting on the mat with your feet out in front, bending the knees at a 90-degree angle. Your hands should be behind you, facing down.
- Place your left foot over your right knee and, with your elbows pointing behind you, raise your shoulders until they are almost straight and lift your glutes.
- Keep moving up and down using your arms, making sure your glutes do not touch the mat and keep your core pulled in tight throughout the entire exercise.
- Try to do 2-3 sets of 8-16 reps or do as many as you can.
How to Do Tricep Dips (Using a chair or bench)
- Sit on the edge of a bench or chair and place your hands beside your hips.
- Slide your hips forward so your weight is supported by your arms.
- Bend your elbows and lower your body until your arms reach about a 90-degree angle.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for 8–12 controlled repetitions.
This bodyweight tricep exercise strengthens the triceps while also engaging the shoulders, chest, and core muscles.
What Is the Tricep Dips Exercise?
The tricep dips exercise is a bodyweight strength training movement that targets the triceps brachii, the large muscle group located on the back of your upper arm.
The triceps are responsible for elbow extension, meaning they help straighten your arm during pushing movements. Because of this, tricep dips are commonly included in:
- Arm workouts
- Upper-body strength routines
- Bodyweight training programs
- Functional fitness workouts
Depending on the equipment available, the exercise can be performed using:
- A bench or chair (bench tricep dips)
- Parallel bars (parallel bar dips)
- Dip stations at the gym
- Rings or suspension trainers
This flexibility makes tricep dips one of the most accessible arm exercises available.
Muscles Worked in the Tricep Dips Exercise
The tricep dips exercise is a compound movement that activates multiple upper-body muscles.
Primary muscle
- Triceps brachii
Secondary muscles
- Pectoralis major (chest)
- Anterior deltoids (front shoulders)
- Core stabilising muscles
- Upper back muscles
Although the focus is on the triceps, the additional muscle activation makes tricep dips an efficient upper-body strengthening exercise.
Tricep Dips Benefits
Adding the tricep dips exercise to your workout routine offers several strength and fitness benefits.
1. Builds Stronger Arms
Tricep dips directly target the triceps muscle, which makes up a large portion of the upper arm. Strengthening this muscle improves arm tone, strength, and overall definition.
2. Improves Upper-Body Strength
Because tricep dips involve pushing your body weight upward, they help develop strength for other exercises, such as:
- Push-ups
- Bench presses
- Shoulder presses
- Chest dips
This makes them a valuable exercise in any upper-body strength training program.
3. Requires Minimal Equipment
One of the biggest advantages of the tricep dips exercise is its simplicity. You can perform the movement with just a bench, chair, step, or sturdy surface, making it perfect for home workouts.
4. Engages Multiple Muscle Groups
Although primarily a triceps workout, tricep dips also activate the chest, shoulders, and core muscles. This improves overall upper-body stability and functional strength.
5. Helps Improve Functional Fitness
Stronger triceps support everyday movements such as pushing objects, getting up from a chair, or stabilising your arms during lifting tasks.
Common Tricep Dip Mistakes to Avoid
Performing the tricep dips exercise with poor form can reduce effectiveness and increase injury risk.
1. Flaring your elbows
Keep your elbows pointing backwards to maximise triceps engagement.
2. Dropping too low
Lowering too deeply can place unnecessary stress on the shoulders.
3. Shrugging your shoulders
Maintain relaxed shoulders and keep them away from your ears.
4. Moving too quickly
Control the movement to keep tension on the triceps.
Tricep Dip Variations to Try
Once you master the basic tricep dips exercise, you can increase the challenge with these variations.
1. Bench tricep dips
A beginner-friendly version performed using a bench or chair.
2. Parallel bar dips
A more advanced movement that requires lifting your full body weight.
3. Weighted tricep dips
Add resistance with a weight belt or dumbbell for increased strength gains.
4. Assisted dips
Use resistance bands or assisted dip machines to support part of your body weight.
How Many Tricep Dips Should You Do?
The number of repetitions depends on your fitness level.
Beginners:
6–10 repetitions for 2–3 sets
Intermediate:
8–12 repetitions for 3–4 sets
Advanced:
12–15 repetitions or weighted dips
Focus on slow, controlled movement and proper form rather than simply increasing repetitions.
Final Thoughts
The tricep dips exercise is a simple yet powerful bodyweight movement that builds stronger arms and improves upper-body strength.
Because it requires minimal equipment and targets multiple muscles, it is an ideal exercise for both home workouts and gym training routines.
By practising proper form and gradually increasing difficulty, tricep dips can help you develop stronger triceps, better arm definition, and improved overall fitness.
Take the Next Step in Your Health & Fitness Journey
I hope you enjoy incorporating this exercise into your upper body workout routine. If you’re looking for more exercise inspiration, feel free to check out these other exercises.
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