How To Do & Muscles Worked

tricep dips

Tricep Dips are an upper body push exercise that primarily target the triceps which are in the back of the upper arm. They triceps are especially important for helping your get up from the floor or a chair or even a daily task like pushing a shopping cart.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Tricep dips

Primary Muscles


Secondary Muscles

Shoulders Traps

Exercise Type

Bodyweight icon

How to do tricep dips Properly

Step by Step Guide

Begin sitting on the ground with bent legs in front of you. Place your hands behind your body with the fingers facing forward.

Lift your hips off the ground a couple inches so that all your weight is now in your heels and hands.

Then, perform a tricep dip as you lower the body down to the ground and bend the elbows slightly.

Next, straighten the arms again as you press back up, raising the hips back off the ground again.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is rounding the shoulders which can be uncomfortable on the shoulder joints as you dip. Instead, pull the shoulders down and back before performing the dip so you have better posture and less discomfort.


Animation of how to do Tricep dips