Tricep dips are a great way to build strength in the arms. Follow our handy step-by-step guide to master this move.
The triceps are small but mighty muscles. Located on the underside of the upper arms, they get their name because they have three heads – or three separate points where they attach to the bones in the upper arm and shoulder.
Almost all upper body movement uses the triceps in some way, so it’s worth keeping them strong. They often work in synergy with the biceps, on the upper side of the arm. As one muscle group pushes, the other pulls.
As we age, we lose muscle mass, and this can make it look as though the underside of the arm is sagging – the dreaded ‘bingo wings’. However, strength training will preserve that muscle mass, effectively toning and tightening that area.
There are many exercises you can do to work the triceps, from those that work the specific muscle group to more general upper body exercises, including chest exercises. The tricep dip might look complicated but it’s a fantastic way to work the triceps with no equipment and, broken down and learnt correctly, it’s easy to do.
Areas worked: Triceps, core, biceps, shoulders
Equipment needed: None
Tricep dips are great for many reasons. Here are just a few:
A perfect tricep dip will look different for everyone. It will depend on your ability when starting, the mobility in your shoulders, and your ability to hold your own body weight. That said, there are some fundamentals we should look for when doing tricep dips.
Tricep dips take some getting used to, and when you first try them it’s common to have to make some tweaks to get them right. But that’s OK! We can’t always get everything right straight away, and that’s why we keep practising.
Here are some common mistakes I see as a personal trainer, and things you can do to fix them.
Rounding of the shoulders – this can happen if your hands are too far forward, so make sure you’re lining them up correctly. For most people, the hands will need to be by the hips.
Pain in the neck and shoulders – this might be because your hands are too far back, so try changing their placement first. If you’re a beginner, it might just be because you’re not quite strong enough to hold your own bodyweight with such a small muscle group. But you will be! Follow the notes below to make the movement easier, and just do two or three at a time until your strength builds.
Balancing on the heels – your toes might come up in the movement, and that’s OK, but make sure you start and end the movement with your feet flat. The more points of contact you can have with the floor, the stronger you will be.
Rounding the lower back – if you find that tricep dips are hurting your lower back, it’s probably because you need to tighten your core more. The best way to do this is by squeezing your glutes (bum muscles) as hard as you can. I like to tell clients to ‘bite the sandwich’!
If a regular tricep dip is too difficult at first, don’t worry. One of the benefits of strength training is that you get better with practice – but you must start somewhere. So, persevere and try the modifications listed below to make tricep dips easier until you’re stronger.
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If you’re an experienced exerciser and confident doing a regular tricep dip, try one of these variations for an added challenge.
Tricep dips can easily be added to any strength training workout, as they don’t need any equipment, so you can do them in the gym, or at home as a series of bodyweight strength training exercises.
The triceps are small muscles, so put dips towards the end of your workout. The reason behind doing this is simple – the smaller muscles tire quicker, so if you exhaust the triceps with dips first and then try a dumbbell bench press, for example, you’ll struggle, as the triceps won’t be able to aid in the lift as well.
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