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00:02:03

Tricep Dips

Muscles worked: Primarily muscles at the rear of the upper arm (triceps brachii), chest muscles (pectoralis major),...
Muscles worked: Primarily muscles at the rear of the upper arm (triceps brachii), chest muscles (pectoralis major), shoulder muscles (anterior, medial & posterior deltoids), muscles at the rear of the upper arm (triceps brachii)

1. Position your hands shoulder-width apart on a bench or stable chair

2. Your fingers should be at the edge of the bench, facing your heels.

3. With your legs straight out in front of you, position your feet so that your hips just barely touch the edge of the bench and your arms are completely straight.

4. Keeping your elbows pointing behind you and your forearms perpendicular to the floor

5. Slowly bend your elbows to lower your body straight down toward the floor

6. Make sure your hips just graze the bench's edge throughout the movement.

7. Start by bending your elbows to 90 degrees.

8. Pause, then press through the heels of your hands to straighten your arms fully, making sure to lock your elbows at the top of the move.

BUNNY TIP: How far you can bend your elbows depends on how strong your triceps are. Once you master 90 degrees, make the move more challenging by bending your elbows further. Eventually, you should be able to bend your elbows until your biceps is pressed against the base of your forearm.
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