Exercise library · Triceps

How to Do Dips - Triceps Version

Step-by-step instructions, muscles worked and workouts that use the dips - triceps version.

How to do it

1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
4. Repeat the movement for the prescribed amount of repetitions.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.