tricep-dips
Sit on the edge of a sturdy bench or chair with hands gripping the edge, fingers pointing forward, shoulder-width apart. Extend your legs forward, either bent with feet flat (easier) or straight with heels on the floor (harder).
- Equipment
- Gym Machine
- Difficulty
- Advanced
- Focus Area
- Arms
- Injury risk
- Low
Primary muscles
- triceps brachii
Secondary muscles
- pectoralis major (lower fibers)
- anterior deltoid
Target muscles
- arms
- chest
- shoulder
How to perform
- 1
Sit on the edge of a sturdy bench or chair with hands gripping the edge, fingers pointing forward, shoulder-width apart.
- 2
Extend your legs forward, either bent with feet flat (easier) or straight with heels on the floor (harder).
- 3
Slide your hips off the bench, supporting your weight with your hands and feet, keeping your back close to the bench.
- 4
Lower your body by bending your elbows, keeping them pointing straight back, until your upper arms are parallel to the floor or a comfortable depth.
- 5
Push through your palms to extend your elbows and raise your body back to the starting position.
- 6
Maintain a stable torso and avoid shrugging your shoulders throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
