3 Tricep Dip Variations for All Levels

Tricep Dips are a very versatile exercise targeting the chest, triceps and the shoulders. To properly carry out the movement pattern, you should master different variations of tricep dips. By modifying this exercise, you can ensure that you are getting great movement without sacrificing form. All you need is an elevated surface, like a bench or a chair.

Tricep Dips with Legs Straight (Standard)
Look for a flat, stable surface such as a bench or a sturdy chair. Position yourself perpendicular to it, with palms gripping the edge, fingers facing forward, and elbows extended to support the body. Place your heels on the floor and with legs extended.
Begin to lower your body until elbows are at 90 degrees. Then slowly bring yourself up until the elbows are extended.
Repeat for the recommended repetitions.

Tricep Dips with Bent Knees (Lower difficulty)
Begin in the same position as you would for a standard tricep dip. Rather than fully extending your legs, bring your heels just a bit closer to your body. Bend your knees, and perform the same dip motion. This modification reduces the load placed on your triceps, chest, and shoulders. Too much weight too soon can promote the formation of incorrect movement patterns, which can lead to injury.

Triceps Dips with Feet Elevated?(Higher difficulty)
You’ll need a second elevated surface for this variation. Begin in the same position, and place your heels on the second elevated surface. Your knees should be fully extended. This variation is more difficult because it increases the load on your triceps, chest, and shoulders. This is great if you’re looking for a more challenging tricep dip, but remember form comes first.

Exercise Tips?Remember to keep your core engaged while performing this exercise. Head should be neutral, shoulders above elbows and your butt closer to the elevated surface.

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