This post contains affiliate links. Please see our disclosure policy.
The tricep dip is one of the most effective bodyweight exercises that targets the tricep muscle. A simple raising and lowering of your body weight engages your triceps and deltoids, also known as shoulder muscles, to strengthen and tighten your arms!
Save This Article To Read Later
Enter your email below and we’ll email you the post right to your inbox to read later! 📥
Tricep Dips Exercise Instructions
Here’s how to do a tricep dip:
- 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 your elbow straight back and use your triceps to press back up.
Benefits of Tricep Dips
There are many reasons you should incorporate tricep dip into your workouts! Here are just a few:
Strengthens Triceps
Body weight tricep dips directly target the tricep muscles to help tone and shape the back of your arms. (No more saggy, wavy arms!) Tricep dips firm and strengthen that entire area.
Strengthens Biceps
The tricep dip focuses mainly on your triceps, but it also incorporates strengthening in the biceps. The arms work as a whole, and lifting your body weight up and down is great for shaping your arms.
Improves Core Strength and Stability
The tricep dip’s dipping and lifting motion is performed primarily with your arms, but in order to have proper form, your core muscles must be pulled in and tight.
Other Exercises Similar to Tricep Dips
Ready to tone your triceps? You can incorporate the tricep dip into your own personal workout routine, or try one of mine:
- Say Goodbye to Flabby Arms With These 6 Moves
- 4 Bodyweight Exercises That Target The Triceps
- Say Goodbye to Bat Wings With These 7 Moves
- 30-Minute At Home Workout | Full-Body + Bodyweight
If you like the tricep dip and the results you get from it, here are a few more exercises you might want to try.
