In this lesson, you will learn how to do triceps dips on a bench (triceps = back side of the upper arm – opposite of the biceps). If you want to do your triceps workout at home, you can also use a chair, sofa, your bed, or the edge of a bathtub. If this triceps dip variation is not challenging enough for you, try dips between two benches with added weight on your stomach, or do triceps dips between bars and attach weight to your weightlifting belt. Find more triceps exercises at the weight training main page.
Execution
Place your hands on the edge of a bench so that your fingers point toward your legs. The distance between your hands should be less than one foot. If your wrists feel uncomfortable in this position, slightly turn your hands inward. Your arms should stay parallel throughout the entire exercise, and your elbows should remain close together. You can do triceps dips with bent or extended knees. I personally prefer to extend my knees because this way I can't use my legs to assist.
Start with your arms fully extended and look straight ahead.
Lower yourself slowly, inhale, and keep your back close to the bench. As you lower, your elbows should move backward. Many beginners mistakenly open their elbows sideways when doing triceps dips — this is WRONG! Make sure your arms remain parallel, and don’t shrug your shoulders up as you move down. Keep looking straight ahead and lower yourself until your upper arms are parallel to the floor. Some people go lower, but avoid this if you have shoulder problems.
Then push yourself back up until your arms are fully extended, squeeze your triceps, and exhale at the same time. Keep your elbows close and your arms parallel. The upward motion can be slightly faster than the downward motion.
Advice
Suggestions
