How to Do Triceps Dips

The triceps dips is a basic arm exercise that targets the back of your arms. The exercise is great for strengthening and toning the triceps (brachii) muscle and helps you get rid of flabby arms quickly.

Due to the location of the triceps, these muscles don’t get worked as much as they should, making them very hard to tighten and easy to get saggy as opposed to the biceps, which are frontal arm muscles. It’s why it’s truly important to exercise the triceps regularly (2-3 times per week) to tighten them and get rid of loose and saggy arms.

How to Do a Tricep Dips

Tricep Dips Exercise

1. Sit on the edge of a sturdy chair, step, or bench. Place your hands next to you on both sides. Make sure your fingers are facing forward and palms facing backward. Walk your feet out so you can inch yourself off the seat.

2. Dip your butt down towards the floor by bending at the elbows. Keep your elbows pointed straight back and tucked them in as you lower your body down. 

3. Pause for one second, then straighten your arms to return back up to the starting position. Focus on using your arms, not legs to lift up your body.

Primary muscles: Triceps
Secondary muscles: Shoulders, chest
Equipment: Chair, bench, steps, staircase


If you’re a beginner, start with 2-3 sets of 10-12 repetitions, and increase the number of sets and reps as you get stronger. It’s also a good idea to pair this exercise with other arms exercises. Try these exercises: bicep curls, pull-ups, push-up, dumbbell rows in order to get a complete upper body workout. 

Exercise Benefits

The triceps dips exercise makes easy to strengthen, tone and tighten those hard to reach muscles in the back of the upper arm. Since is a body-weight exercise, triceps dips don’t require any equipment to perform. You can perform the exercise at home using a chair, out in the park, or a staircase.

Exercise Table

12-153EasyGym or Home

There you have it!

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