How to do Tricep Dips: Step-By-Step & Video

How to do Tricep Dips: Step-By-Step & Video

Tricep Dips also called the chair dip, build strength in your upper body working your triceps, deltoids, pectorals, as well as your back. 

Tricep Dips Modifications

Based on your Fitness Level

  • Beginner, Intermediate, and Expert: This exercise will be the same for all fitness levels, body weight only. The difference might be that a beginner may have their legs bent and closer into the body and the expert might have them more extended straight out in front. Beginner might also only be able to get to a 45-degree angle where the expert should reach the 90-degree angle.

Step-By-Step Instructions to Complete Tricep Dips:

  1. Sit on the edge or a chair, bench or coffee table and grip the edge next to your hips. Your fingers should be pointed at your feet. Your legs are extended, and your feet should be about hip width apart, with your heels touching the ground. Look straight ahead with your chin up.
  2. Press into your palms to lift your body and slide forward just enough that your butt clears the edge of the table or chair.
  3. Lower yourself until your elbows are bent between 45 and 90-degrees.
  4. Slowly push yourself back up to the start position.

This is one tricep dips. Complete the number of recommended reps.


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