How to do a Triceps Dip

The Triceps Dip is an intermediate bodyweight exercise that works your triceps, with help from your chest and shoulders.

How to do a Triceps Dip, step by step

1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
2. Slide your butt off the bench, supporting your weight with your hands.
3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
4. Pause for a moment at the bottom, then push yourself back up to the starting position.
5. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Flaring elbows out
• Not going low enough
• Using momentum to push up
• Shrugging shoulders

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Close-Grip Push-Up
• Dumbbell Twist Bench Press
• Dumbbell Triceps Extension
• Cable Rope Triceps Extension

Frequently asked questions

What muscles does the Triceps Dip work?

The Triceps Dip mainly works your triceps. It also works your chest and shoulders.

Is the Triceps Dip good for beginners?

It can be, with some coaching. The Triceps Dip is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the Triceps Dip should I do?

A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Triceps Dip?

Good alternatives are Close-Grip Push-Up, Dumbbell Twist Bench Press and Dumbbell Triceps Extension.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises