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Triceps Exercises


Updated June 27, 2014

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Tricep Dips - Modified
Paige Waehner

More Triceps Exercises: Triceps Pushups on the Ball | Triceps Extensions | Skull Crushers | Dips |Kickbacks |One-Arm Pushups |Seated Extensions |Close Grip Bench Press |Extensions with Bands | Front Raise with Extensions

Dips are an advanced exercise targeting the triceps. This is a compound move, involving both the elbow and the shoulder joint and it doesn't require any equipment, making it a great travel exercise. You can add intensity by walking the feet out or by propping the feet on a bench or chair.

  1. Sit on a bench or chair.
  2. Begin with the hands next to or slightly under the hips.
  3. Lift up onto the hands and bring the hips forward.
  4. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down.
  5. Push back up without locking the elbows and repeat for 10-16 reps.


  • Keep the shoulders down and away from the ears to protect them from injury.
  • Keep the hips close to the bench or chair to keep the focus on the triceps and not the shoulders.
  • To make it easier, move the feet closer in. To make it harder, walk the feet out or elevate them on another chair or bench.
Related Video
Learn how to Strengthen and Tone your Triceps Muscles

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