How To Do Tricep Dips
The tricep dip is one of the most basic but also most effective bodyweight exercises that targets the tricep muscle. It can strengthen your arms and, along with cardio and clean eating, can help eliminate the fat on the back of your arms. A simple raising and lowering of your bodyweight engages your triceps and deltoids, also known as shoulder muscles, to strengthen and tighten your arms! If you learn how to do tricep dips you will learn how to love your arms!
The back of the arm is a common area of complaint for many people. It tends to lose strength as we age and lose some of our muscle mass. It also tends to be an area that is difficult to strengthen. Often the weights we grab are too light to make a difference. There are lots of machines at the gym that you can use to work and strengthen your triceps, but they can be difficult to find or use even if you do have a gym membership, which many people don’t. That is why tricep dips are so great. They use your own bodyweight to give you a great challenge. When you do a bodyweight exercise, you don’t need any extra equipment, and most importantly you don’t even need to be in a gym! You can incorporate this exercise into your arm routine and do it anywhere you are, which makes it great for staying active on the go.
There are a lot of moves out there—push-ups for example—that work multiple upper body muscles at once. we love a good push-up, but these tricep dips are perfect because they really target your triceps specifically, but your shoulders still get a little burn too! This exercise can easily be made more challenging by increasing the incline of your body: add a bench for your hands and/or feet or make this exercise easier by moving your heels closer in towards your butt. If the tricep dips become a little too intense for your shoulders, try our tricep push up for an equally fun way to work those triceps.
Use the links below to quickly navigate this guide:
- How To Do Tricep Dips
- What Muscles Do Tricep Dips Work?
- Benefits of Tricep Dips
- How Many Calories Do Tricep Dips Burn?
- Other Exercises Similar To Tricep Dips
- Incorporating Tricep Dips Into Your Workouts
How To Do Tricep Dips
- Start seated with knees bent and feet on the floor. Place hands behind you, directly under the shoulders, with finger facing your hips. Lift hips to a hover.
- Bend elbow straight back and use your triceps to press back up.
What Muscles Do Tricep Dips Work?
Benefits of Tricep Dips
There are many reasons you should incorporate tricep dip into your workouts. Here are just a few:
Tricep dip targets the tricep muscles directly to help tone and shape the back of your arms. No more saggy, wavy arms. Tricep dips firm and strengthen that entire area.
Tricep dip focuses mainly on your triceps, but it also incorporates strengthening in the biceps. The arms work as a whole and lifting your bodyweight up and down is great for shaping your arms.
Improves Core Strength and Stability
How Many Calories Does a Tricep Dip Burn?
People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at higher intensity. Bottom line: the harder you work, the more calories you burn.
Other Exercises Similar to Tricep Dips
If you like the tricep dip and the results you get from it, here are a few more exercises you might want to try.
Incorporating Tricep Dips Into Your Workouts
A tricep dip is a great exercise to practice any time on its own. However, you could also incorporate it into other workouts to mix them up. Here are some ideas to make that happen.
Use Tricep Dip In An Upper Body Challenge
Concentrating an entire workout to your upper body is an effective way to make change. Working all your upper body muscles can make for one intense training session. Use this workout as your arm day challenge. You’ll sculpt and shape your upper body. Keep working at it consistently and you’ll see change in the shape of your upper body!
Arm Toning Workout: Try each exercise below for the number of repetitions listed with just a few seconds in between to rest.
- 10 Overhead Shoulder Press
- 10 Shoulder Lateral Raise
- 10 Push Ups
- 10 Renegade Rows
- 10 Tricep Dips
- 10 Bicep Curls
- 10 Tricep Extension
Repeat one more time
Use Tricep Dips In Your Full Body Strength Workout
Full body workouts take one session and tackle all the muscles. Not only do you make the most of your time, but you get your heart rate up as well. Take one workout and get it all done! This next workout gets it all done and includes tricep dip as well as a bunch of other basic strength moves you’ll love. Grab a set of dumbbells and follow along.
Full Body Strength Workout: Warm up for about 2-3 minutes then, do between 10-15 of each of the following moves:
- Squat To Bicep Curl
- Cross Behind Lunge with Lat Raise
- Side To Side Squat Swing
- Plank To Upright Row
- Tricep Dips
- Single Arm Row (10 each arm)
- Russian Twist
Use Tricep Dip In An AMRAP Workout
AMRAP = “As Many Rounds As Possible.” Take 3 exercises, set a timer for 3 minutes and see how many rounds of those 3 exercises you can finish in your 3 minutes!
10 Minute Bodyweight AMRAP Workout: The groups below have 3 exercises listed. Go through the list of 3 as many times as possible for 3 minutes. Take a 30-second break then move to the next group until you’ve done them all.
Here are 3 more workouts that incorporate tricep dips: