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All exercises

Triceps dip

Beginner

Triceps dip is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

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

What to do instead

  • Assisted triceps dip (kneeling)Machine
  • Lever overhand triceps dipMachine
  • Lever seated dipMachine
  • Triceps dip (bench leg)Bodyweight
  • Triceps dip (between benches)Bodyweight
  • Reverse dipBodyweight

Easier variations

  • Assisted triceps dip (kneeling)Machine

Harder variations

  • Weighted bench dipWeight plate
  • Exercise ball dipOther
  • Reverse dipBodyweight
  • Triceps dip (between benches)Bodyweight
Logged today · 2 min restTriceps dip

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