Be Strong. Be Fit.


Triceps Workout (2) – Triceps Dip

January 4th, 2009 · 3 Comments ·


Triceps dip is a compound exercise which triceps are the main muscle involved in addition to chest and shoulders. Dips work all three heads of the triceps muscles at once. The triceps brachii has three heads: the lateral, medial, and long heads.

Often called the “upper body squat,” dips are highly recommended for any bodybuilding program. I regret of not picking this up few years back, but I guess it is never too late to start now.


  1. Using the parallel bars, grip the handles and push yourself up to your starting position.
  2. Do not cross your feet. Do not bend your knees. Doing them will focus on your chest muscles and not your triceps.
  3. In the starting position, your arms should be almost extended but make sure to have a little bend in your arms to keep the tension on the triceps.
  4. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Your arms are in a 90 degree position now.
  5. Push body up in same posture and repeat.
  6. You can bend and cross your legs or keep them straight.

300 movie workout dip for triceps.jpg

One of the actors in 300 movie doing triceps dip preparing for the film.


The girl above is using Triceps Dip Machine with weighted assistance.


  • Keep your body straight up and down and do not lean over. Leaning over would work more of the lower chest (pectoral muscles).
  • You can add weight by using a Dip Belt as shown below.


  • Avoid this exercise if you have pains with your shoulder or wrist joints.

Modified Triceps Dip With Bench or Chair
For beginners, try the Triceps Dip machine. The machines will have a weight stack on them to aid you during the lift. The more weight you have on, normally means an easier exercise.

Alternatively, here is the modified triceps dip with bench.




  1. Place your hands on the edge of a gym bench. Keep your arms close to your body.
  2. Bend your knees so your thighs and lower legs form slightly more than a 90-degree angle.
  3. Bend your elbows and slowly lower your body.
  4. Straighten the elbows to raise the body up.


  • Keep your elbows close to your body.
  • Do not use your legs and feet to push your body upward.
  • The farther your body is from the bench, the longer and heavier your body becomes and the harder the triceps have to work. If you need to lighten the load, keep your body close to the bench. If your legs are straighten, it is the furthest from the bench and this will make the exercise hardest.



  • To advance this exercise, suspend the body between two benches by placing your arms on the edge of the one bench and your feet, legs straight) on the other bench.


  • Do not allow your neck to sink and your ears to fall close to your shoulders.
  • You can make the exercise more challenging by placing a weight plate or light dumbbell comfortably on your lap as you do the exercise.
  • Avoid this exercise if you have pains with your shoulder or wrist joints.



Category: Triceps

If you like this or other articles in this blog, Subscribe to today. It is free.
Scroll down to leave a comment. I really want to know what you think.
3 responses so far ↓
  • Tom Parker // Jan 5, 2009 at 7:49 AM

    I love dips. They are one of the exercises I can actually compete on effectively against my bigger built friends. Plus they give great definition to the backs of your arms.

  • Alan K // Jan 6, 2009 at 10:26 AM

    I’ve read dips are one of the exercises that put your shoulders at risk. True? If so, is there a technique i should follow to prevent injuries?

  • Durais // Jan 7, 2009 at 2:01 PM

    hi..Thank you for your advice to improve my triceps. Good post..

Leave a Comment