How to Perform Triceps Dips

Muscles Worked: Triceps.

Starting Position: Sit on the side of the bench with your feet shoulder width apart. Place your palms to your side on the bench with your fingers facing the front. Let your fingers hang slightly off the edge of the bench so that they curl underneath the bench. Walk your feet out a few inches in front of you so that your glutes are no longer over the bench. Your knees should be at 90-degrees directly over your ankles.

Action: Bend your elbows and slowly lower your body to the ground. Stop when your elbows are at 90-degrees.

Push up on the bench with your hands and extend your arms to return to the starting position.



1.     You may push off with your feet if you need assistance.

2.     To make the Triceps Dips more difficult, walk your feet out so that they are fully extended. Cross your feet over each other.

3.     To further increase difficulty, place your feet on a chair or on another bench.