How to do tricep dips with proper form

Bridie Wilkins

19 September 2024 at 8:06 am·10-min read

How to do tricep dips with proper formiprogressman - Getty Images

If you've read our round-up of tricep exercises, you'll know that the tricep muscle makes up 60% of your upper arm. We know. It's a huge number, and while all the exercises included in the aforementioned article will help make them stronger, tricep dips are one of the most effective.

When I reached out to London gym Third Space for their intel on the move, Master Trainer Lucie Cowan jumped at the chance to chat to me. 'It's one of the most simple but most effective exercises for your upper body,' she says.

Here's everything she wants you to know, from how to do them properly, to the benefits, variations and common form mistakes.

What is a tricep dip?

‘A tricep dip is a bodyweight strength exercise for your upper body. They’re commonly performed using parallel bars, a dip station, or a sturdy chair or bench.’

What muscles does a tricep dip work?

‘Though tricep dips primarily work your triceps and the muscles located on the backs of your upper arms, they also target the muscles in your shoulders, chest and core.’

Primary muscles worked:

Triceps brachii

Secondary muscles worked:

Latissimus dorsi
Anterior deltoid
Pectoralis major

What and who are tricep dips good for?

‘Tricep dips are beneficial for a wide range of people, from fitness enthusiasts to beginners, due to their simplicity and effectiveness.’

Anyone looking to strengthen their arms: ‘Tricep dips are ideal for building strength and definition in the triceps, the muscles on the back of the upper arms. Strong triceps are essential for various pushing and lifting motions, which are common in daily activities.’
Those looking to build muscle in their upper body: ‘Tricep dips not only target the triceps but also engage the shoulders, chest, and upper back muscles, contributing to overall upper body strength. This is beneficial for those looking to build muscle and define their upper body.’
People with limited access to equipment: ‘Tricep dips can be performed using minimal equipment, such as a sturdy chair, bench, or even the edge of a bed. This makes them an excellent choice for those who prefer home workouts or have limited access to a gym.’
Beginners to advanced exercisers: ‘Tricep dips can be easily modified to accommodate different fitness levels. Beginners can keep their feet closer to their body and use a higher bench for support, while advanced exercisers can perform dips on parallel bars or add weights to increase resistance.’
People looking to improve functional fitness: ‘Strong triceps and a stable upper body are crucial for many functional movements, such as pushing, pulling, and lifting. Tricep dips help build the strength needed for these movements, making daily tasks easier and reducing the risk of injury.’
People looking to improve their posture: ‘Regularly performing tricep dips can help balance muscle development between the front and back of the body, potentially improving posture and reducing upper back and shoulder strain.’

How to do a tricep dip: step-by-step instructions

1.Set up your position:

- Find a stable surface like a bench, chair, or step that is about knee height.
- Sit on the edge of the surface with your hands placed shoulder-width apart, fingers pointing forward, and palms firmly gripping the edge.

2. Position your legs:

- Extend your legs in front of you with your heels on the floor and knees slightly bent. For beginners, keep your feet closer to your body with knees bent at 90 degrees. For more intensity, straighten your legs completely.

3. Prepare for the dip:
- Shift your body weight off the surface, supporting yourself with your arms. Keep your chest lifted and your back close to the bench or chair. Your arms should be straight, but do not lock your elbows.

4. Lower your body:
- Bend your elbows slowly and lower your body down toward the floor. Keep your elbows pointing straight back, not flaring out to the sides. Lower until your elbows form about a 90-degree angle.

5. Push back up:
- Press through your heels of your hand to straighten your arms, lifting your body back to the starting position. Be sure to engage your triceps and avoid using your legs to push up.

6. Maintain form:
- Inhale as you lower yourself down and exhale as you push yourself back up. Keep your movements controlled and avoid shrugging your shoulders or letting your lower back arch.

Tricep dips benefits

1. Strengthens triceps and upper-body muscles

Studies show that tricep dips primarily target the triceps, helping to build muscle strength and endurance in the upper arms. Additionally, they engage the chest, shoulders, and upper back, contributing to overall upper-body strength.

2. Improves functional strength and mobility

Tricep dips enhance functional strength, which is crucial for daily activities that involve pushing, lifting, or supporting body weight. Research has proven that this exercise also promotes joint mobility, particularly in the shoulders and elbows, which can help prevent injuries.

3. Enhances core stability and balance

Whilst primarily targeting the upper body, tricep dips also engage the core muscles when performed with good form. A study in the Journal of Human Kinetics found that maintaining a stable position throughout the exercise helps to strengthen the abdominal and lower back muscles, contributing to better balance and core stability.

4. Promotes muscle endurance

Tricep dips might be a strength exercise, but as per research, they’re an excellent exercise for building muscular endurance too, particularly in the triceps and shoulders. This endurance is vital for sports and activities that require sustained upper-body strength.

5. They can be performed anywhere with minimal equipment

Tricep dips require only a stable surface, making them highly accessible for most people. One study showed that this convenience supports consistent exercise habits, which are crucial for long-term fitness.

6. They help improve posture and reduce injury risk

Regularly performing tricep dips can help balance muscle development between the front and back of the upper body. Research shows this balance is important for maintaining proper posture and reducing the risk of shoulder and upper back injuries.

Tricep dip variations

1. Parallel bar tricep dips

• How to do it: Use parallel bars at a gym or a dip station. Grip the bars with your palms facing inward. Lift your body up, keeping your elbows straight, knees bent and heels behind you, then lower yourself until your upper arms are parallel to the floor. Push back up to the starting position.

• Benefits: This is a more advanced version that adds intensity by requiring greater stability, strength and control. It targets the triceps, chest, and shoulders more intensely.

2. Chair tricep dips with elevated legs

• How to do it: Place your hands on a chair behind you and elevate your feet on another chair or bench in front of you. Perform the dip by lowering yourself until your upper arms are parallel to the floor, then push back up.

• Benefits: Elevating your legs increases the resistance and engages your core muscles more, making it a more challenging variation compared to standard bench dips.

3. Weighted tricep dips

• How to do it: Perform bench dips or parallel bar dips while holding a dumbbell between your legs or wearing a dip belt with added weight plates.

• Benefits: Adding weight increases the intensity and resistance, leading to greater muscle hypertrophy and strength gains in the triceps.

4. Assisted tricep dips (on a machine or using bands)

• How to do it: Use an assisted dip machine or loop a resistance band around a dip bar and place your knees or feet in the band. Perform the dip with the assistance provided by the machine or band.

• Benefits: Ideal for beginners or those building strength. This variation reduces the load on the triceps, making it easier to perform the exercise while still focusing on proper form.

5. Tricep bench dips with single leg raise

• How to do it: Start in the bench dip position. As you lower yourself, lift one leg off the ground and hold it up while you dip. Alternate legs with each repetition.

• Benefits: This variation adds an element of balance and core engagement, increasing the challenge for both the upper body and the core muscles.

6. Korean tricep dips

• How to do it: Use a straight bar placed behind your back. Grip the bar with palms facing forward (supinated grip) and perform a dip by lowering yourself until your elbows are at about 90 degrees, then push back up.

• Benefits: Engages the triceps intensely while also targeting the lower chest and requiring significant core stability.

7. Ring tricep dips

• How to do it: Use gymnastic rings to perform dips. Grip the rings firmly and perform the dip by lowering yourself and then pushing back up. Rings increase instability, making the exercise much more challenging.

• Benefits: Great for advanced athletes looking to improve upper body strength, stability, and coordination.

Common tricep dip mistakes

Here are 5 common tricep dip mistakes and how to avoid them to ensure proper form and maximise the benefits of the exercise:

1. Flaring your elbows out too wide

• Mistake: Allowing your elbows to flare out to the sides instead of keeping them close to your body. This can put excessive strain on your shoulder joints and reduce the use of your triceps.

• Fix: Keep your elbows pointing straight back and close to the sides of your body throughout the movement.

2. Dipping too low

• Mistake: Dropping your body too low so that your shoulders dip below your elbows. This can cause excessive stress on your shoulder joints and increase the risk of injury, particularly to your rotator cuff.

• Fix: Lower your body only until your upper arms are parallel to the floor or your elbows form about a 90-degree angle. This range of motion is sufficient to engage your triceps effectively while keeping your shoulders safe.

3. Shrugging your shoulders up

• Mistake: Letting your shoulders rise towards the ears during the exercise. This reduces tricep engagement and places unnecessary stress on your neck and upper trapezius muscles.

• Fix: Keep your shoulders down and away from your ears throughout the movement. Engage your lats (the muscles on the sides of your back) and maintain a neutral neck position to stabilise your shoulders and protect your neck.

4. Using momentum or swinging your body

• Mistake: Relying on momentum to lift your body back up rather than using controlled muscle activation. This reduces the effectiveness of the exercise and increases the risk of losing balance or control.

• Fix: Perform the dips in a slow, controlled manner. Focus on engaging your triceps to lift your body back up and avoid bouncing at the bottom of the dip. Pause briefly at the bottom position before pushing back up to maintain control and tension on your muscles.

5. Incorrect hand placement

• Mistake: Placing your hands too far behind the body or too wide apart on the bench or dip bars. This can put undue stress on your wrists and shoulders and lead to injury.

• Fix: Position your hands shoulder-width apart and directly beside your hips with fingers pointing forward. Ensure your wrists remain in a neutral position (not excessively bent) to provide stability and protect your joints.

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